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8 Exercises Using Thor's Hammer

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Thor's Hammer is a great tool to build grip strength, develop the forearms and strengthen the rotator cuff. Here are 8 of my favorite exercises using Thor's Hammer:

1) Forward Lever
2) Reverse Lever
3) Side to Side Lever
4) External / Internal Front Rotation
5) External / Internal Side Rotation
6) Helicopters
7) Hammer Pullover
8) Shoulder Cast

How to Increase Your Push-ups for the Academy

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Q:My name is Chris; not sure if this email address is still monitored, but I was hoping you had some time to answer a couple questions and concerns regarding the article you wrote on BodyBuilding.com a couple years back entitled Return to Copland: Strength Training for the Professional Warrior.

I am a 24 year old male from South Jersey and I am about 5' 10" and weigh around 145-150. I go to the gym 3 to 5 times a week and try to run or get some form of cardio in around 5 times a week. I am also desperately trying to gain weight which has been a very difficult obstacle for me. 

Currently, I am in the hiring process to become a New Jersey State Trooper; I have passed their physical fitness test and the next step is to pass the written examination being held in the coming weeks. I did fairly well on the fitness test I scored a 19 out of 21 possible points, but I feel as though I definitely could've done a better job, and I don't think how I did will cut it in the academy. 

One Arm Bench Dips

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Body drag upright rows

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Also known as the armpit row, this version of the dumbbell upright row is easier on the shoulder joint:

Intermittent Fasting for Weight Loss

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Chiseling Armored Abs

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Q: "I want to know if I follow the Hypertrophy Training for Ectomorphs program and I go twice a week to my Krav Maga lessons (which involve a lot of cardio), then am I facing overtraining and less hypertrophy? Just for info, I'm preparing for the RCMP cadet program. Am I on the right track with this?"

"Thanks a lot. Your work is inspiring."

-Fran├žois C.
Montreal, Quebec


My Answer: Thanks for the compliment. You should be OK, but if you find it taxing on your body, then just do the 10-8-6-15 program twice a week (evenly spaced out) instead of 3 times a week. Also keep the workouts under an hour to avoid overtraining.

Typically, when one regularly engages in martial arts or some other athletic activity, then strength training in the gym twice a week is best. Most people find it to be overtraining if they went to the gym 3 times or more AND played a sport or martial art.

Anyway, good luck with the Royal Canadian Mounted Police!





Q: "I recently read your artic…