For any serious bodybuilder, understanding the fundamentals of lifting is essential for reaching desired gains. From proper form and technique to the quality of the equipment being used, not understanding the why and how can lead to serious injury, plateauing, or even overtraining. Taking the time to properly evaluate and research the items you’re using can make the difference between successful workouts and wasted time. From bench presses to squats, there are a few pieces of equipment bodybuilders don’t always consider when determining the best way to lift that will get them maximum results - axe and sledge pumps.
Sledge pumping is a unique exercise that not many bodybuilders use or even think about. To understand the benefits of sledge pumpies and how they can be incorporated into your workout routine, we need to take a closer look at what sledge pumping is exactly and some of the vital dos and don’ts of utilizing them to their fullest potential.
What Is Sledge Pumping?
Sledge pumping is a type of exercise that incorporates lifting weights with a heavy rubber sledge hammer held in the palms of both hands. The sledgehammer can either be laid flat on the ground, suspended in front of the body with arms extended, or lifted up and over the head in a circular motion. This type of exercise will help to build strength and stamina in your arms and core muscles as well as improve overall coordination and balance.
The exercise itself is a combination of two ideas, using the sledgepipe for form and the pumpie for force. The sledgepipe guides the motion of the arms in order to get the maximum force from the lift as possible. The arms, however, are not the only muscles that will be engaged during a sledge pumping exercise. The core, chest, and back are all involved in order to be able to lift the sledgepipe and pumpie in a timely and effective manner.
The Dos Of Sledge Pumping
When it comes to sledge pumping, there are a few dos that should be taken into consideration, especially if you’re new to the exercise.
When you begin your sledge pumping routine, make sure that your form and technique are correct. Using the correct form will help you to utilize the benefits of the exercise to their fullest potential and maintain proper posture throughout the workout.
You should also make sure that you’re using the appropriate weight for your level of fitness. When it comes to sledge pumping, you don’t want to use too much weight as it can be dangerous. However, using too little can leave you feeling frustrated as you don’t see any gains. It’s best to start light and gradually increase the weight as you get stronger.
Finally, you want to make sure that you properly warm up and cool down before and after each sledge pumping session. This will help to ensure that your muscles are ready for the workout and help prevent any potential injury.
The Don’ts Of Sledge Pumping
On the flip side, there are also a few don’ts that come with sledge pumping.
The first is to avoid any sudden jerking motions or lifts. This could be counterproductive as it could throw off your balance and form. All sledge pumping movements should be slow and controlled.
You should also make sure that you’re in a well-ventilated area when doing the exercise. The number of reps and sets of sledge pumping can be quite strenuous and cause you to sweat heavily. To avoid any unnecessary health risks or fainting, it’s best to make sure that you’re working in a space that is equipped with proper air circulation and temperature control.
Finally, you want to make sure that you’re taking breaks. Even though sledge pumping is a great way to build strength, doing too much too soon can cause injury or even lead to overtraining. You want to make sure to give your muscles time to rest and recover in between sets and workouts.
Sledge pumping is an effective and fun way to increase your strength as a bodybuilder. However, with any new exercise, it’s important to take the necessary precautions. By taking the time to understand the dos and don’ts of sledge pumping, you can ensure that your body is fit, healthy, and ready for the workout. Not only that, but you can also make sure that your body gets the most benefit from the exercise, allowing you to reach your maximum potential.
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