Not sure if these are new but:
Water pump:
Hold the SG horizontally across your upperbody, along your sholders. The side that has the weight goes up and down and the other side moves along but with much less extension.
Wheat sack:
Pretend you are throwing a sack of wheat along side your body onto a highish pile, dam or truck. So the weight starts near your right foot and ends up over your left sholder. You should be able to figure out the appropriate extension and hand positions if you think about the sack.
New moves?
I do something similar to the water pump, too.
I have the weighted end outside of the knee by about two feet along with where the hand is on the handle, too. You can change the difficulty by the position of your hand in regards to the head of the sledge.
Palms down on both hands. This will tax the grip, if you do it in circuit right after the wood chop movement...at least for me it does.
I've been doing 20 wood chop/both hands, then 20 of these 'pumps' and do 3 circuits of them. Using a 16 lb'r now, and this exhausts the forearm quickly, but alos this pump movment and tha 'catchin' at this position seem to really have an affect on the triceps, too. Just my observations.
I have the weighted end outside of the knee by about two feet along with where the hand is on the handle, too. You can change the difficulty by the position of your hand in regards to the head of the sledge.
Palms down on both hands. This will tax the grip, if you do it in circuit right after the wood chop movement...at least for me it does.
I've been doing 20 wood chop/both hands, then 20 of these 'pumps' and do 3 circuits of them. Using a 16 lb'r now, and this exhausts the forearm quickly, but alos this pump movment and tha 'catchin' at this position seem to really have an affect on the triceps, too. Just my observations.
