(Lever Bigger Hammers) - Diesel Crew

June 2013 

Workout of the Month 

L.B.H. 

(Lever Bigger Hammers) 

TheGripAuthority.com 

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2

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determine a participant's physical capability to engage in strenuous exercise. 

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3

June 2013 - L.B.H. Lever Bigger Hammers 

Hi there. My name is Jedd Johnson, and I want to thank you for your purchase. I truly 

appreciate your support and am grateful that I get to share my passion of Grip Strength 

and Feats of Strength with you and many more strength enthusiasts every single month. 

I want to welcome you to contact me if you have any questions while you are reading this 

PDF, watching the video demonstrations, or while performing the workouts. My email is 

jedd.diesel@gmail.com, and I am just about always logged in (except for when sleeping 

or driving) and do my best to respond as quickly as I possibly can. 

Also, since this may be the first time you are picking up a product from me, I also want to 

take a moment to tell you a bit about myself. I started out in the Iron Game like many 

have - with an interest in muscle building and fitness. I was introduced to Powerlifting in 

the late '90s, and from there ventured into Olympic weightlifting and finally tried 

Strongman in 2002. 

Knowing how important a strong Grip is for Strongman, this is also when I started 

researching more about developing hand strength as well. This is when I first learned 

about tearing a deck of cards and I got absolutely obsessed. I enjoyed Grip Training so 

much that in addition to Strongman competition, I also signed up for my first Grip 

Contest in 2003 as well. 

Naturally, my interest in Grip Feats and Grip Training led me to Grippers and I certified 

on the #3 Captains of Crush in December of 2003. Since then, I have competed in close 

to two dozen Grip Contests. 

In 2010, I launched my Grip Strength instructional site, TheGripAuthority.com. This site 

houses all of my most complete and detailed training instruction on building Grip 

Strength. This is where I share all of my deepest knowledge about Grip Training, Feats 

of Strength, and excelling in Grip Sport competition. 

As a special bonus for picking up this product today, I want to extend to you the 

opportunity to join TGA for an entire 30-day trial for just the price of $1. You can do so 

by clicking this link: Join TGA for just $1 today. 

Your trial membership will last 30 days, at which you will be billed just $17 in order to 

remain a member. I think you will be blown away by the type of training tips and 

4

knowledge I share at TGA. I can assure you that you will not find anything like this 

anywhere else. 

Believe me, I know how much you want to progress and I know I can help you get to 

where you want to be with your Grip Training. So be sure you join today. I look forward 

to working with you. Join TGA for just $1 today. 

For now, let's get started with this month's workout! 

Thanks again for your purchase - all the best in your training. 

Jedd 

5

How This Workout Came About 

This the June 2013 Workout of the Month for DieselCrew.com and 

TheGripAuthority.com. It is called L.B.H., which stands for Lever Bigger Hammers. 

One of the most recognized feats of sledge hammer lifting is the Vertical Lever. It has 

several other names, including the Face Lever, Nose Lever, and the High Lever, but all 

those names refer to the same sledge hammer levering feat where the hammer is held out 

in front of you in a vertical position with the arm parallel to the floor. The head of the 

sledge is then lowered under control down near the forehead and nose area and is then 

returned to the vertical position using the strength of the wrist. 

I designed this workout for two main reasons. They are... 

REASON #1: I was tired of seeing so many people (including myself) stuck in the 

same general range when it came to Sledgehammer Vertical Levering. 

So often, when you talk with Grip Sport Athletes and other strength enthusiasts who train 

with sledge hammers, when you ask them what sledge they are able to use in the Vertical 

Lever, they are often stuck in the 10 to 12-lb range. 

Often, those who use sledge hammers to develop their wrist strength get to the point 

where they can lever a 10-lb hammer with no problem. However, without specializing in 

sledge hammer levering, reaching the 12-lb sledge hammer lever is a rare feat. 

For those who make steel bending a major portion of their training, their variety of wristspecific 

work generally takes them a bit higher, and many get the 12-lb sledge with no 

problem. On occasion, they will also be able to reach the 16-lb sledgehammer level as 

well, but these individuals are actually quite rare. 

Often, they find that while sledge hammer training is great for laying a wrist strength 

foundation for bending, putting too much focus on sledge hammers takes away from their 

bending training and often the amounts of bending they do makes it tough for them to 

recover enough to add more effort into their sledge hammer work. What results is many 

of them leave their sledge hammer levering goals in the dust, in order to focus on their 

bending. 

In both circumstances, you end up with someone who is investing their time, blood, skin, 

and sweat for increased wrist strength, but despite their efforts they are unable to crest the 

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mountain and make a turn to their next ultimate sledge hammer levering goal, the 16-lb 

hammer. 

REASON #2: I needed to be able to lever a 16-lb sledgehammer for the North 

American Grip Sport Championship and I knew I only had a short time to do it. 

To be 100% honest, I was actually in the group above just like many others. My times 

training sledge hammers have been few and far between, and because of that, my base 

strength has remained closer to the 12-lb level than the 16-lb level. 

Base strength is a term we use in Grip to describe the level of strength that you seemingly 

always maintain, provided you don't experience an injury. For instance, it seems that no 

matter how frequently or infrequently I train sledge hammers, I am always able to 

perform a nice, strict Vertical Lever with a 12-lb sledge. I could not lever a sledge for a 

year, and I will still be able to get it. 

And while that is cool if all I need to do in the next contest is lever a 12-lb sledge, that 

really doesn't get me much if the challenge is to lever a 16-pounder. 

And that is exactly the situation I was faced with this Spring. The listing of challenge 

items for the Medley event at the NAGS Championship was publicized early, and there, 

near the bottom of the list, staring me right in the face, was the dreaded 16-lb sledge 

hammer. 

I knew that my top competitors would be able to hit the 16-lb Vertical Lever as long as 

they had enough time to attempt it, so as a means of point-maximization strategy, I knew 

I had to bring my levering strength up in order to lever the 16-lb sledge. 

Luckily, this list of challenge items was put out in plenty of time prior to the contest, so I 

was able to sprinkle sledge hammer work into my training routine in order to finally build 

my wrist strength up enough to tackle the 16-lb Giant. 

At the end of this PDF, you will find a compilation of all the workouts I documented 

during the period of February 2013 until the end of May 2013, for the June Grip 

Competition. That way, should you ever feel the desire to mix things up from what I 

have set up for you in the Workout of the Month, you can see what I did and massage the 

workouts how you'd like. 

7

Getting More Out of Your Hammers: 

Adding Weight 

Unfortunately, the very nature of how sledge hammers are designed makes them very 

difficult to progress in. This is due mainly to the fact that the jumps between different 

sledge hammers are too large to be able to progress very well. 

For instance, in my experience, the 3 most common sizes of sledge hammers are the 6- 

pounder, the 8-pounder, and the 12-pounder. It seems that if you want to pick up a 

different size hammer, you are out of luck, especially in the area where I live. 

Of course, if you search online, you can find the other hammers, but even then, you still 

end up with that big jump between the 12-pounder and the 16-pounder. When you are 

dealing with leverage at the end of a 30+ inch hammer handle, that 4-lbs of difference is a 

serious challenge to contend with. 

And, because of the leverage difference, doing a bunch of rep-work with a 12-lb hammer 

only gets you so far, because it feels so much different when you get that 16-pounder in 

your hand. 

On occasion, you can find 14-lb sledge hammer, so I am told. These would certainly be 

valuable in attaining the elusive 16-lb Sledge Hammer Vertical Lever feat, but I have also 

been told that the rarity of the 14-lb sledge hammer is accompanied with a pretty hefty 

price-tag as well. For many, the price of the 14-lb beast is cost-prohibitive. 

This is where the LBH program comes in. With the suggestions I am laying out for you, 

buying other sledge hammers aside from the one(s) you already have right now will 

become almost completely unnecessary. 

How is this possible? It is because instead of buying heavier hammers, we are going to 

add weight to the hammers you already have. 

You see, when I read that once again the 16-lb sledge hammers would be appearing in the 

medley event, I knew that I had to do something different in my training from what I had 

always done before. 

I decided that I would add weight to the hammers I had in order to progress. Instead of 

figuratively banging myself in the head by doing endless repetitions with the 12-lb 

8

hammer and then struggling to even control the 16-lb hammer on the way down, let alone 

on the way back up, I would gradually add weight to the 12-lb hammer and increase the 

amount of volume I was doing with the hammers, with the aim of finally taking my 

levering strength to the next level. 

I added weight to the sledge hammers in many ways. Some of them are better than 

others, so I want to share them with you right now. 

Adding Weight with Tape 

The first thing I tried was adding small weights using athletic tape. This method works 

fine if you don't have the others at your disposal, but it is a pain in the ass compared to 

the other means as well. First off, you have to use a rather large amount of tape in order 

to secure small weights to the head of the sledge hammer. It can also be a hassle to keep 

taking the tape off and putting it back on if you want to change the weight of the hammer 

even further. I scrapped this method after the first workout because it just wasn't worth 

the wasted time fighting with the tape. 

Adding Weight with Magnets 

I have gotten my hands on several types of magnets over the years. Magnets are better 

than taping weight to the hammer head, because there is less hassle. You just stick the 

magnet onto the head of the hammer and then stick the weight to the magnet and you are 

done. The weights also come off very quickly, so if you want to perform a set of levers 

with two or more different weights, you can do that very easily when adding weight with 

magnets. 

Cow Magnets: If you don't have an agricultural history, then this one might sound 

strange to you, but farmers actually feed cigar-shaped magnets to cows. You see, cows 

will chew up and swallow just about anything that gets into their mouth. When they are 

grazing and chomping on grass, if they end up getting a piece of rope in their mouth, or 

an old can, they will chew it and grind it and then swallow it down. 

Because the metal can harm parts of their colons, farmers feed them magnets which get 

stuck in one of their earlier stomach regions. These magnets sit there and attract metal so 

that it stays in the earlier stomachs and does not go too far into the digestive system, 

where it can harm the cow. 

I know this because I worked at a Beef Processor where they slaughtered cows for nearly 

10 years and watched them open the large stomachs of the cows, and the workers would 

9

pile up the magnets to keep them from going down chutes where they would interfere in 

the production process. 

At times, I would ask the workers to hook me up with some of these magnets to train 

with, if they were clear of metal. You see, the cows' teeth are so hard, they turn most 

metal into tiny shavings, and these shavings attach to the magnets like spines on a cactus, 

and if you try to wipe them off the magnets with your hand, they will prick your skin - I 

know this from experience. 

While these magnets will certainly stick to weight plates and hammer heads, they are not 

super strong, so they don't hold small plates very well. Plus, these magnets are round, 

and when a weight plate is hung off them, they have a tendency to roll. So the best luck I 

had with using them was by using just the magnets themselves and not by attaching extra 

weight. If you can get cow magnets, whether from the viscera of an actual cow, or 

bought prior to entering that process, they can be good for our purpose if used alone. If 

you try to add extra weight beyond their weight themselves, you are out of luck however. 

Gauss Boys Magnets: Several years ago I was introduced to GaussBoys.com, where 

you can buy earth magnets. These magnets are very strong for their size, and work well 

for adding extra weight to dumbbells, block weights, and hammers. They can be on the 

expensive side, so they do require an investment, but for the purpose of adding weight to 

your hammers, they do the trick well. 

One thing that surprised me with these magnets however is that they are somewhat 

fragile. I had one of mine break on me and when it snapped, it broke into about 10 tiny 

pieces, so I did the best to repair it by wrapping electric tape around it. I also wrapped 

the other one with tape to prevent it from breaking. 

Gauss Boys magnets come in many different shapes and sizes. I am sure there are other 

sources to buy magnets, both in stores and online, but this is the only place I have 

experience with. 

MRI Magnets: A friend of mine who is a photographer was doing some work for a 

hospital and she came upon MRI magnets, which are used in some way with MRI 

machines. These magnets are about the same size as the Gauss Boys magnets that I have, 

but they are much stronger. You can use these to add weight to dumbbells and the plates 

rarely fall off unless you actually drop the dumbbell, so they work great for the purpose 

of adding weight to a sledge hammer. 

The drawback to these magnets is sourcing them. I have no idea where to get them or 

even what to look for. I had never heard of them, let alone seen them, until my friend 

10

ought them to me, so if you want to add some to your arsenal, you might have to do 

some searching. 

Plate Mates: Plate Mates are larger magnets that are coated in rubber and are sold with 

the primary purpose of being added to your training gear to make it heavier. For 

instance, if you have 50-lb dumbbells and 60-lb dumbbells, but nothing in between, you 

can buy Plate Mates to put on the dumbbell ends to make them heavier and give yourself 

an in-between weight. 

Plate Mates come in a variety of sizes, and work great for the purpose of hammer 

levering, where the movements are more controlled and there is less jarring involved. If 

you plan on using Plate Mates for other purposes, such as with your block weights or 

other grip tools witch get dropped often, you should also plan on having to pick them up, 

especially if you try adding anything the size of a 2.5-lb plate or larger. 

Without a doubt, if you are looking to get serious about adding weight to your training 

implements, my suggestions are Plate Mates for sledge hammer work and the MRI 

magnets, if you want to add small plates to your equipment. I fully credit the ability to 

add weight to the sledge hammer in order to bridge the gap between the 12-lb hammer 

and the 16-lb hammer, with my ability to increase my strength gains this year for 

Nationals. Regardless of the method used to attach the weight, when you start doing so, 

your sledge hammer strength if going to go up. 

In addition to the use of added weight on the sledge hammer heads, I also used a handful 

of modified levering methods in my workouts during my training phase for Nationals 

which I would like to share with you in the next chapter. 

11

Getting More Out of Your Hammers: 

Modifying Speed and Tempo 

Many times when lifters are working on their hammer levering strength, they end up in 

the rut of performing the same old repetitions every time. They pick the sledge up to the 

vertical position, lower it down under control and then lever it back to vertical at a 

constant speed. I call this type of repetition a Regular Rep. There's nothing really wrong 

with these reps, except they are done pretty much the same way every single time. 

There are other ways to train hammers that will shock the wrists into growing stronger 

(aside from adding weight to their heads to make them heavier). These methods involve 

changing the tempo of the individual phases of the sledge lever. Let's identify these 

phases. 

Eccentric Phase: The Eccentric Phase is the "negative" portion of the levering 

movement, where the hammer head is being lowered to your nose. The muscles that 

perform ulnar deviation (moving the heel of the hand toward the outside of the forearm) 

are stretching under load during the eccentric phase, as they resist the weight and 

leverage of the hammer itself. Healthy muscles are able to resist more weight during 

eccentric loading such as this than they can during concentric loading (more on that 

later). 

Concentric Phase: The Concentric Phase is the "positive" portion of the movement, or 

the one where the muscle is moving against the weight. In the case of hammer levering, 

the concentric phase is when you return the hammer head from in front of your face to 

the vertical position. 

When we look at a repetition, we can assign it a tempo based on the duration (time) of 

each of these phases. A repetition tempo is usually written something like this => 1:1 

(pronounced one to one, or just one, one). In a tempo expression for Vertical Levering, 

the first number is the duration of the eccentric phase and the second number is the 

duration of the concentric phase. So, when you see 1:1, you know that the length of time 

it takes to perform the eccentric phase (first number) is about 1 second, while the length 

of time to perform the concentric phase is also 1 second (second number). 

Now, you might be wondering what is wrong with a 1:1 temp on a Regular Rep. There's 

NOTHING wrong with it if performing reps that way helps you move up to a bigger 

sledge hammer. Unfortunately most people who train solely with those repetitions and 

12

never modify the weight or the tempo of their levering, generally don't progress to the 

next hammers, despite all their effort. That was my situation, EXACTLY!!! 

Along the lines of tempo, you can modify the length of time you perform each phase 

in order to strengthen your wrists more. 

Here are the ways I did this leading up to Nationals, and how you can begin modifying 

your training in order to accelerate your gains. 

Negatives: Negatives are repetitions where you put most, if not all of the emphasis of the 

repetition on the eccentric, or lowering phase, of the sledge hammer lever. There are two 

ways to do this, either by tempo modification or my eliminating the concentric phase 

altogether. 

(1) Negatives with Tempo Modification: These are done by lengthening the duration of 

time you lower the sledge hammer down to your forehead. So, instead of the normal 1:1 

ratio, you control the sledge hammer much more and take more time to lower it. For 

instance, you can do a five-count as you lower the hammer down to your forehead and 

then go with your regular speed in the concentric phase. The tempo would be more like a 

5:1 (5-second negative and 1-second concentric portion). A repetition like this would put 

more emphasis on control with the wrist and tire it out a bit more than a Regular Rep 

where the speed is always constant and the muscles are not taxed under sustained 

loading. 

(1) Negative ONLY Repetitions: These are done by performing the eccentric portion of 

the lift only. Generally, this would also be done with a heavier hammer or a hammer 

with weight added to the head to a level beyond what you can normally lever. 

Remember, healthy muscles and joints are capable of handling much more weight during 

the eccentric phase of a lift than they can handle during the concentric. This can be easily 

seen in a Dumbbell Curl. While your max Curl might be only 70 lbs, you can perform a 

nice, slow, and controlled negative with probably 80 or 85-bs, because muscle is stronger 

during a negative contraction. 

Take note that at the very bottom of the sledge levering range of motion is where you 

have the least mechanical advantage, so the degree of effort is much higher when the 

sledge hammer is at the bottom of the movement than at the top. With this said it is 

always advised to have a spotter help you out when performing Negatives. If this is not 

the case, you must make sure the off-hand is free in order to catch the hammer when you 

lose control or learn the dodging technique that I show in the demonstrational video. The 

13

tempo for Negative Only Repetitions will probably be something along the lines of 3:0 

(3-second negative and no concentric) to 5:0 (5-second eccentric with no concentric). 

The Eccentric portion is not the only portion that can be emphasized with sledge hammer 

training. In order to truly Lever Bigger Hammers, you should also focus on the 

Concentric Portion as well. Let's look at how to do that. 

Concentric Only: Just as you can focus solely on the eccentric phase of the lift, you can 

focus only on the concentric phase of the lift too. This is actually a great way to train 

hammers if you want to ramp up the sheer volume of levering you are doing, but you find 

that your wrists often get sore from sledge levering. 

You see, soreness is often caused my eccentric loading, the lengthening that takes place 

under load during the eccentric phase of the movement. If we eliminate the eccentric 

portion, we can reduce the levels of microscopic trauma that take place in the muscle and 

connective tissue, and we can reduce some of that soreness while still getting in plenty of 

work and not having to reduce our levering frequency. Remember, if you take some time 

and specialize more of your training on sledge hammer levering, you will be able to 

concentrate on it more and your gains should come quicker. 

Generally for Concentric Only Training, the sledge hammer head is rested on your 

forehead and then levered to the vertical position only. Once vertical, the eccentric 

portion of the exercise is skipped entirely, and you re-set the hammer using the off-hand 

on each repetition. The tempo for a Concentric Only repetition is usually in the 

neighborhood of 0:2 (no negative is done, and a 2-second effort during the concentric 

phase) to 0:4 (no negative is attempted, and a 4-second effort is given during the 

concentric phase). 

In my experience, if someone tries to perform a lever to the vertical position for over 4 

seconds, they fail. Because these repetitions are very intense, I would not recommend 

exceeding a 4-second concentric phase with sledge hammers. There is just too much risk 

for failure that way, and then having the sledge hammer crack you in the forehead or 

face. 

IMPORTANT: When performing Concentric Only Repetitions, make sure to set your 

grip on the hammer with the handle above 45-degrees. This will allow you to get your 

natural grip on the hammer. If you set your grip with the hammer head resting on your 

forehead, it is more difficult to get the grip you want on the sledge handle, it can be quite 

uncomfortable, and it can mess with your ability to perform each repetition. 

14

Speed Concentrics: Speed is an aspect of sledge hammer levering that most people do 

not give much attention in their training. However, I feel this is an important part of the 

equation for sledge hammer success. If you look at any of the guys who have levered the 

biggest sledge hammers, such as the 20-lb range and above, they are able to move the 

sledge hammer very quickly, especially out of the hole, the lowest point in the levering 

movement down by your head. They are able to reverse the momentum of the hammer 

from its downward motion to the upward motion very quickly. 

This changeover phase from eccentric to concentric is actually called the amortization 

phase in strength training lingo. Think of a vertical leap - your body goes down and then 

changes direction quickly to jump up. Studies have shown that quick turn-around time in 

the amortization phase can lead to higher vertical leaping. We will take a page out of that 

book to help us Lever Bigger Hammers. 

For Speed Concentrics, we will lower the hammer either the same way you would for a 

Regular Repetition, or slightly faster. Then, your aim is to reverse the momentum of the 

hammer (amortization phase) as quickly as possible, and then return the hammer to 

vertical as fast as possible too. 

When performing these repetitions, I like to exhibit control in the eccentric portion of the 

movement for the first couple of repetitions of each set, just to make sure my tendons are 

feeling well. If they get cold, a negative done too quickly can injure them and that is 

something you definitely do not want. So I use the first couple reps to test everything 

out, and then for the last 2 or 3 reps, I will allow the hammer to drop a bit more quickly, 

but I never perform the negative excessively fast, in order to reduce the chance of an 

accident. However, I try to EXPLODE into the hammer for the concentric phase, and 

sometimes even say BOOM in order to get a mental boost as if I am propelling the 

hammer upwards with dynamite. 

15

The Workout 

Before entering into the LBH Workout of the Month, it is important to take into account 

that I have been doing dedicated grip-intensive work for over 10-years. My muscles, 

joints, and connective tissues are well-conditioned for the sort of work, stresses, and 

volume that I perform in the WOM Videos that you will see. 

If you are new to Sledge Hammer Levering, I urge you to start out slowly with your 

levering and not do too much at the beginning, then gradually add in more work per week 

as you get conditioned to the stresses of levering sledge hammers. I think a good layout 

would look like this: 

Week 1 & 2: Perform one workout containing one of the training blocks from the LBH 

Workout. 

Week 3 & 4: Perform two workouts per week, involving one of the training blocks from 

the LBH Workout. 

Week 5: Perform two workouts per week - one involving two of the training blocks and 

one involving one of the training blocks 

Week 6: Perform two workouts per week containing two of the training blocks 

Week 7: Perform one workout per week containing 3 training blocks 

Week 8: Perform workouts every 5 days containing 3 training blocks. 

Once you hit the 8-week mark, one week there will be two levering workouts in the same 

week, and the next there will only be 1 day of hammer training. Beyond 9 weeks, you 

should be well conditioned to sledge hammer levering if you have ramped up 

progressively. 

Now we will take a look at the specific training blocks I laid out for this month's LBH 

Workout. Keep in mind, this is only one way that the exercises can be paired together. 

Also, remember that towards the end of this PDF, you will find the actual layout of 

training I did leading up to Nationals. You will notice that it differs quite a bit from the 

LBH Workout, mainly because I was working on many other disciplines aside from 

sledge hammer levering. If you are working on multiple facets of your well-rounded grip 

strength, you may want to break down the workouts even further. If you have questions 

on how to do this, do not hesitate to contact me at jedd.diesel@gmail.com! 

16

Block I - Body and Hammer Pairing 

In the first portion of the Workout of the Month, we will take a page out of last month's 

workout, PUSH and CRUSH. In that workout, we paired upper body push training with 

gripper training. I absolutely LOVE setting up parts of my Grip training with upper body 

lifts. I find that by training the upper body, the hands get warmed up really well and I 

respond well from these combinations because my numbers go up compared to when I 

train Grip all alone. 

The combination in Part 1 that I demonstrate is Standing Dumbbell Press with Regular 

Rep Vertical Levers. The Regular Reps are done with a tempo of about 1:1. 

Demonstrations: 

Standing Dumbbell Press 

A basic exercise that I am sure you have performed, 

pressing two dumbbells overhead. Feel free to 

swap this lift out and replace it with another multijoint 

exercise such as Deadlifts, Bench, Squats, etc. 

Regular Rep Levers 

Another basic exercise for you. Start with the sledge hammer in the vertical position, 

lower it down to the forehead / nose area, wherever it is comfortable, and lever it back up. 

The tempo is 1:1 for all reps. 

17

Block 1 Training Log Sheet 

DB Press: _____X_____ | _____X_____ | _____X_____ | _____X_____ | _____X____ 

weight reps weight reps weight reps weight reps weight reps 

(3 Sets are Pre-scribed. I added a couple extra blanks for you) 

Regular Rep Sledge 

Hammer Used: _____ 

Set 1. 

Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____ 

Set 2. 


Set 3. 


18

Block 2: Three Options for You 

For this portion of the workout, there are three options. Options A and C are for people 

who are putting more emphasis on just their sledge hammer training right now. Option B 

is for people who are training to increase both one or more aspects of their Grip Training, 

and adding increased emphasis to their sledge hammer levering. 

Option A: This portion will include just Concentric Only Work. In other words, the 

only portion of the movement you will be focusing on is levering the sledge hammer 

from your head up to the vertical position. 

Demonstration: 

Concentric Only Repetitions 

Begin with the sledge hammer on or near your head, then lever it up to the vertical 

position. Once you reach vertical, return to the starting position with both hands. There 

is no need to emphasize the eccentric portion (lowering) of the sledge hammer in this 

exercise. Notice the use of the Plate Mates in the photos - make sure your sledge weight 

is correct for your desired repetitions. 

For this drill, perform 3 sets of 3 to 5 reps. This is where it is going to be very important 

to add some weight to your hammer so that you get the resistance just right. Use a 

weight that you can get for 4 to 6 reps, and then perform one less of each. If you feel like 

you are able to get more than 4 to 6 reps, the hammer that you are using is probably too 

light, so add some weight. 

For my sets, I used my 8-lb hammer with 2.5-lbs in Plate Mates added, for a total of 

about 10.5-lbs. 

19

Remember that these are Concentric Only, so once you hit the vertical position, lower 

your arm and grab the hammer with your off-hand and place the sledge head back in 

place on your forehead. It is a good idea to where a hat for this one! 

Part 2 Option A Training Log Sheet (Concentric Only) 

Set 1. Hammer Weight: _____ 






20

Option B: This option is for those who are currently working on multiple goals and 

might want to pair together a Grip and a Sledge exercise. For me, I chose the Rolling 

Thunder Handle for some Open Hand/Thick Bar emphasis, and paired it up with Speed 

Concentrics. Feel free to change the Grip Lift to meet your needs. 

I went for sets of 3 in each hand with 180-lbs added for the RT work, and for the Speed 

Concentrics, I went for 3 as well. 

Demonstrations: 

Rolling Thunder Deadlifts 

For Rolling Thunder Deadlifts, choose a weight you can lift 3 to 5 repetitions. I like to 

secure my grip on each repetition, especially with the newer handle that rotates more 

swiftly. It only takes a second to re-grip the handle and this prevents it from violently 

ripping out of your hand. 

You will see that often, my rep ranges stay in the 3 to 5 reps area. For me, I have found 

that this is an area I respond well to. Also, many people with whom I've worked have 

told me that for this type of grip work, 3 to 5 reps, works well for them too, so I spend a 

lot of time there in my training. 

21


Speed Concentrics 

The stills above to not truly do justice to the speed imparted upon the sledge hammer. 

However, you can see that I have bent my elbow in the still above and to the right. I did 

this to help slow the sledge hammer down instead of keeping everything rigid and having 

to slow it down with my wrist. Just a simple safety precaution I take in order to share the 

stresses across more joints than just the wrist... 

Again, with Speed Concentrics, the emphasis is on SPEED. You want to move that 

sledge hammer back up to the vertical position as fast as possible. To accomplish this, 

the sledge should remain light enough so that you can propel the sledge with that kind of 

power. Go too heavy and you still might be able to get the reps you want, but the speed 

won't be there and you will defeat the purpose. 

Naturally, if you are focusing primarily on Sledge Hammers right now, and you don't 

want to do the Rolling Thunder Work shown in this stage of the workout, you can 

perform the Speed Concentrics alone (this option will be marked Option C, below in the 

following Training Log Sheets). I am merely trying to show you a variety of lifts you can 

use to bring your levering strength up. 

22

Part 2B Training Log Sheet (RT + Speed Concentrics) 

RT Lifts (left hand): 

_____X_____ | _____X_____ | _____X_____ | (left hand) 

weight reps weight reps weight reps 

RT Lifts (right hand): _____X_____ | _____X_____ | _____X_____ | (right hand) 

weight reps weight reps weight reps 








23

Part 2 Option C Training Log Sheet (Speed Concentrics Only) 







In review, there are 3 different options for Part 2: 

Option A: Concentric Only Levering 

Option B: Rolling Thunder + Speed Concentrics Pairing 

Option C: Speed Concentrics 

24

Block 3: Sledge Hammer Deadlifts 


Sledge Hammer Deadlifts 

In the third portion of this workout, we will be performing Sledge Hammer Deadlifts. 

For this lift, you will grip a sledge hammer somewhere down the handle and lift it to a 

lockout position. For the actual Grip Contest Event, you must have a US Quarter on the 

head of the hammer and control it enough so that the quarter does not slide off. Also, in 

the event, the hammer is loaded to an 18-inch box, but it is not necessary for training. 

There are the two main reasons we are performing the Sledge Deadlift this month: 

1) Upcoming Contest - Many of the members of TheGripAuthority.com will be 

participating in a Grip Contest in September, and the 12-lb Sledge Hammer Coin Deadlift 

is one of the events. The work in Block 3 of this month's workout will help to get them 

ready for that. 

2) Antagonistic Balance - I am a BIG believer in antagonistic balance, which involves 

keeping a training and strength balance between opposing muscle groups and joint 

actions. In the first two segments of the LBH Workout, we focus on the levering action 

called ulnar deviation, which involves moving the pinky pad towards the outside part of 

the forearm, or ulna bone. The opposite movement pattern, radial deviation, or moving 

the thumb toward the inside of the forearm, is what is trained in the Sledge Deadlift. 

When you train opposite movement patterns, as I have seen in my training, you not only 

reduce your chance of injury and imbalances, but you also trigger further strength 

development in each plain. This means your strength will not be inhibited due to overtraining 

in one direction or lack of training in the other direction. 

25

For the volume in this exercise, we will go away from the Triples across the board and 

instead choose a goal number for the first set, and then reduce that goal number by one 

repetition on each set that follows. For me, I chose 5 reps for the first set, which made 

my goal for the second set 4 reps and the goal for my 3rd set 3 reps. 

You can try the same thing, or start higher if you like. 

Take note that this exercise is very technical and requires some practice in order to truly 

get good at it. The main part of the technique that requires attention is the way that you 

grip the handle. In the video demonstration, I emphasize this greatly. Review that 

portion and then play around with grip placement on the sledge hammer handle in order 

to get the best purchase on it with your grip. 

Another thing to take note of is measuring the distance from the handle that you 

performed your reps on. For my sets, I used a 12-lbs Hammer and gripped 16 inches 

from the head. Your sledge might be heavier or lighter, so the distance might be shorter 

or longer than what I used. Be sure to note everything in your log so that you don't have 

to remember what you did in this session the next time you train. You can just look back 

in your log to see and go from there. 

26

Block III Training Log Sheet 

Set 1. Hammer Used: _____ Distance from Handle: _____ 






27

February to May's Sledge Hammer Training 

What I am sharing with you next are the details of my own Sledge Hammer Training 

from February to May 2013, in preparation for the North American Grip Sport 

Championships held on June 1, 2013. 

As you will see these workouts were not as intensely focused on Sledge Work as this 

month's workout of the month. The reason is because I was working on a wide range of 

Grip Disciplines throughout this period, so I had to break up the training time over many 

different exercises. 

Also, you will see that my training with Sledge Hammers was quite spread out, and not 

nearly how I would lay things out if I were specializing on Sledge Hammers. This 

simply is due to the fact that I was working on so many different goals. 

February 

2/1 

(Fatman Blob Lifts and 12-lb Sledge Levers done in superset fashion) 

A. Fatman Blob Lifts (left / right) 

Set 1: Left: 1 rep Right: 3 reps 



B. 12-lb Sledge Lever 

Set 1: Left: DNA Right: 1 reps 




(DND = Did Not Attempt. Did something to left elbow earlier in the workout) 

2/11 

Hammer Vertical Levers 

Set 1: 8-lb - Left X 5, Right X 5 



Set 4: 8-lb - Left X 4, Right X 8 (going to near failure) 

28

2/19 

(Vertical Levers & DB Shrugs Superset) 

A. Vertical Levers (10-lb hammer) 

Set 1: 6/6 

Set 2: 5/5 

Set 3: 5/5 

B. Dumbbell Shrugs 

Set 1: 100 X 10 

Set 2: 100 X 10 

Set 3: 100 X 10 

March 

3/13 

Sledge Deadlifts 

Set 1: 8-lb Left: 1 rep, Right: 2 rep 

Set 2: 8-lb Left: 1 rep, Right: 2 rep 

(There may have been a third set but it was not logged) 

Vertical Lever 

Set 1: 12-lb Left: 2 reps, Right: 2 rep 

Set 2: 12-lb Left: 1 reps, Right: 4 reps 

(There may have been a third set but it was not logged) 

3/27 






(The 13-lb Hammer is a 12-pounder with a 1.25-lb Plate Mate added) 

3/29 





29

April 

4/1 




Set 3: 13.25-lb Left: 1 rep, Right: 1 rep 


(Sets 3 and 4, the weight for the left hand was 12-lbs. plate Mate was added for right 

hand only) 

4/3 

(Vertical Lever followed by Speed Concentrics Superset) 


Warm-up: 8-lb Left: 4 reps, Right: 5 reps 

A. Vertical Lever 





B. Speed Concentrics 





Sledge Deadlift (after completing superset above) 

Set 1: 9.25-lb Left: 0 reps, Right: 0 reps 


Set 3: 8.5-lb Left: .5 reps, Right: 1 reps 

Set 4: 8-lb Left: 1 reps, Right 1 reps 

4/8 

Sledge work was written into book, but no details were given. 

30

May 

5/13 

Sledge Hammer Training was noted into book, but no details aside from "12-lb Lever" 

5/21 




Set 3: 16-lb Left: DNA, Right: 1 reps (hand dipped) 

Set 4: 16-lb Left: DNA, Right: 1 reps (hand dipped) 

Set 5: 16-lb left: DNA, Right: 0 reps (emphasis on keeping it strict) 

Concentric Only 




(14.5-lb = 12-lb hammer with two 1.25-lb Plate Mates) 

Triples (sets of 3 performed quicker, but not true speed reps) 




31

5/24 

(Preacher Curl and Vertical Lever Superset) 

A. Preacher Curl 

Set 1: 60-lbs X 4 / 4 

Set 2: 60-lbs X 3 / 3 

Set 3: 60-lbs X 3 / 3 

B. Vertical Lever 


Set 2: 14.5-lb Left: 0 reps, Right: .75 reps 

Set 3: 16-lb Left: DNA, Right: 1 reps 

Sledge Negatives (separate, not part of superset) 

Set 1: 17.25-lb Left: .5 reps, Right: 1 reps 

Set 2: 18.5-lb left: .25 reps, Right: .75 reps 

Set 3: 17.25-lb Left: DNA, Right: 1 reps 

Set 4: 17.25-lb Left: DNA, Right: .75 reps 

32

Beginners' Progression Points 

I tend to urge new trainees to ease into grip training. After all, you have your whole life 

to train, and you have to work as well, so don't mess your hands and wrists up the first 

time you try a specialized Sledge Hammer Workout. 

Below are some guidelines for you to think about in order to work into sledge training 

gradually. 

1. Only perform this entire workout in one training session if you have at least 1 or 2 

years of consistent Grip and Sledge Hammer Training under your belt. 

2. I am not responsible for injuries if you take on too much too soon. I always encourage 

my TGA members to ramp-up slowly before taking on too much too soon. It is better to 

go slowly, stay safe, and keep training, than to go too fast and get hurt so you can't train. 

3. I STRONGLY SUGGEST going through the progression model described on page 16 

prior to trying this entire workout, especially if you have been levering sledge hammers 

for less than 1 year. 

Please remember, I have been training Grip HARD since 2002. When I started, I did too 

much volume too soon and injured both of my high forearm/elbow areas very badly and 

it drastically affected my training. I don't want that to happen to you, so I encourage you 

to take it slow. 

If you have any questions about how to apply this workout to your training, please feel 

free to contact me at jedd.diesel@gmail.com. I am happy to help you out. 

Thanks once again for your purchase, and all the best in your training. 

Jedd 

33

How to Get Your Grippers Rated 

This section was in last month's Workout of the Month, PUSH and CRUSH, but the idea 

of getting grippers rated has been such a popular one, that I am leaving it in this month's 

Workout PDF as well. 

Gripper Rating has become more and more popular over the last couple of years because 

it enables you to lay out a whole range of grippers in order of difficulty with very good 

accuracy, even amongst grippers of different companies, and with multiples of the same 

gripper. 

With this in mind, I decided to start providing the service of gripper rating. I do this for 

$10 per gripper. I also offer package deals, where if you order a rating of 5 grippers, I 

will do a 6th gripper for free. Also, if you order a rating of 10 grippers, I will do 3 

grippers for free. 

In order to arrange your grippers to be rated, simply send me an email at 

jedd.diesel@gmail.com with the Subject heading of "Gripper Rating Inquiry." From 

there, I will find out how many grippers you would like rated and set up an invoice 

through Paypal which I can then send to your email inbox and you can pay it with a credit 

card (you do not even need a Paypal account). In addition, you can also pay with check 

or money order, and we can arrange all of that in our email conversation. 

I depend on gripper ratings in my training in order to gauge my progress, and when you 

consider that at any given time you can be working on a Mash Monster set certification, a 

Block Set for contests and a Credit Card Set certification, you need to know how well 

your grippers are spaced out across the board. 

Contact me regarding your gripper ratings today at jedd.diesel@gmail.com. 

34

Other Products from Jedd Johnson 

Braced Bending (Jedd Johnson & Mike Rinderle) - This DVD will show you how to 

destroy EVERYTHING in your path. From frying pans, to steel bars, to horseshoes, and 

wrenches, Jedd and Mike team up once again to bring you everything you need to know 

on how to do odd object bending like a champion. It's fun to destroy things around the 

house - start today. 

http://www.thegripauthority.com/braced-bending-dvd.htm 

Card Tearing eBook (Jedd Johnson) – The Card Tearing eBook is loaded with 

techniques you can use to build the hand strength to start doing serious damage to a deck 

of cards. With the extensive exercise index, designed to build strength in all the 

components needed for card tearing (strong wrists, fingers and thumbs), in no time flat 

you’ll be ripping stuff up! http://www.cardtearing.com 

CRUSH: Total Gripper Domination (Jedd Johnson) - This product explores every 

aspect of Gripper Training you need to know in order to improve your crushing grip 

strength and even certify in the major gripper certifications. Be amongst the best in the 

world once you watch this awesome video. Normally an on-line DVD, but you can also 

upgrade to the hard copy as well. 

http://www.thegripauthority.com/gripper-dvd/crush-dvd2.htm 

Deceleration Training to Prevent ACL Tears (Jedd Johnson & Jerry Shreck) - One of 

the most common season-shortening and career-ending injuries in the morning is 

preventable - the ACL Tear. In this DVD, you will learn the time-tested protocol Jerry 

Shreck conducts with his athletes at Bucknell University that has helped drive his ACL 

injuries down and keep them down for over 8 years. 

http://dieselcrew.com/ACL/deceleration-training.htm 

35

Fixing Elbow Pain (Jedd Johnson & Rick Kaselj) - For people who train hard in the gym 

like us, one of the most common injuries that sets back out training is elbow pain: 

tendonitis, tennis elbow, golfer's elbow, epicondylitis - call it what you will. But one 

thing is for certain, once you get it, it can be tough to get rid of it. With this product you 

will learn how to rehab your elbow pain to get back to pushing the big numbers in the 

gym, and you'll learn how to keep it from coming back. 

http://www.fixingelbowpain.com 

Fix My Wrist Pain (Jedd Johnson & Rick Kaselj) - For people who train hard in the gym 

and have found themselves with nagging wrist pain. This ebook includes a full 

rehabilitative section by Rick Kaselj, as well as a section on Wrist Pain Work-Arounds 

and other preventive and pre-hab information by me. 

http://www.fixmywristpain.net 

Hammering Horseshoes (Jedd Johnson & Mike Rinderle) - Learn how to perform the 

feat of strength that has stood the test of time, Horseshoe Bending, from the Leaders in 

Grip Strength Feat Instruction, Napalm Jedd Johnson and The Beast in the East, Mike 

Rinderle. Discover horseshoe progressions, how to wrap shoes for protection and how to 

kink, sweep and crush them into heart shapes. Why would anyone NOT want to bend 

horseshoes? 

http://www.thegripauthority.com/horseshoe-bending-dvd.htm 

Home Made Strength DVD (Jedd Johnson & Joe Hashey) – Download the online DVD 

and immediately learn how to construct 8 bad-ass pieces of equipment that cost a fraction 

of the price and will last you for years. Build strength without breaking the 

bank. http://www.homemadestrength.com 

36

Home Made Strength II: Grip Strength Edition (Jedd Johnson) - It's time to build up 

your grip strength so you can start benefiting from having a set of strong hands, wrists 

and forearms. All you need to do is add some equipment to your arsenal, and I will show 

you how to do it on the cheap. Get ready to develop a world class grip strength and build 

fun and rewarding grip tools that will last you for years. 

http://www.homemadestrength.com/homemadegrip.htm 

How to Make Atlas Stones with Slater Stone Molds (Jedd Johnson & Steve Slater) - 

Let Steve Slater, the man who has made more atlas stones than anyone else walking the 

Earth, show you exactly how the process is done. He will show you live all the 

ingredients you need for stone making, plus give you all of the hints and tips he has 

developed all of the years for making top quality atlas stones that you can be proud of in 

your training. http://dieselcrew.com/how-to-make-atlas-stones.htm 

Introduction to Strongman Training (Jedd Johnson & Steve Slater) - Learn the basic 

techniques of some of the most common and beneficial events in the sport of strongman. 

With this DVD, you can be confident you are being taught proper form and mechanics by 

two great strongman teachers, Jedd Johnson and Steve Slater, two men with over 20 years 

of Strongman Experience between them. 

http://www.dieselcrew.com/strongman-training.html 

Nail Bending eBook (Jedd Johnson) – This is the most complete reference on nail, bolt, 

and steel bending that exists. All of the major techniques are explained, including 

Double Overhand, Double Underhand and Reverse, as well as other lesser known 

techniques. This eBook is over 180 pages of instruction, including a 60+ page exercise 

index that will turn your hands, wrists and lower arms into steel bending weapons. 

http://www.TheGripAuthority.com/bending.htm 

37

Nail Bending: How to Melt Steel with Your Bare Hands (Jedd Johnson) – Picks up 

right where the Bending eBook left off. Complete technical demonstration of the three 

major Bending Techniques as well as information on strength building, injury prevention, 

and MORE. http://www.thegripauthority.com/nail-bending-dvd.htm 

Napalm Pinch: How to Dominate the Two Hands Pinch (Jedd Johnson) - This DVD 

shows you everything you need to know to take your Two Hands Pinch training to the 

next level. With information on Technique, Hand and Device Prep, Drills, and Contest 

Programming, you'll learn the ins and outs of Two Hands Pinch training from the man 

who held the World Record in the lift for close to 5 years. 

http://www.thegripauthority.com/NapalmPinch/two-hands-pinch-dvd.htm 

Phone Book Mass Destruction (Jedd Johnson) - You've seen the performing strongman 

doing the classic feat of strength of phone book tearing. To do this feat legitimately, it 

requires a keen balance between strength and technique. Unfortunately, most of the big 

time performers do not want to share their secrets for either of these facets, but with 

Phone Book Mass Destruction, I will show you multiple techniques for tearing phone 

books, plus how to train the hands, wrist and forearms in order to not only wreak havoc 

on phone books, but also to bring up your lifts in the gym. 

http://www.thegripauthority.com/phone-book-tearing.htm 

PUSH and CRUSH (Jedd Johnson) - The May 2013 Workout of the Month shows you 

how to combine Upper Body Push Training with Gripper Training in order to take your 

gripper performance to new heights. This method was shown to me by Paul Knight, one 

of the best Gripper Closers in the United States: 

http://thegripauthority.com/push-and-crush.htm 

38

Road to the Record DVD (Jedd Johnson) – This Documentary shows you the exact 

Pinch Training I did from October to December of 2009 when I broke the record in the 

Two Hands Pinch. http://www.dieselcrew.com/road_to_the_record 

Stone Lifting Fundamentals DVD (Jedd Johnson) – This DVD covers everything you 

need to know to safely add stone lifting to your training repertoire. Designed to benefit 

strongman competitors, strength coaches, and strength enthusiasts, we cover the basics of 

stone lifting as well as advanced stone training techniques. 

http://www.dieselcrew.com/stone-training/ 

The Grip Authority Instructional Site (Jedd Johnson) – Be a part of a community with 

monthly video lessons and workout plans for performing feats of strength and developing 

strong hands for all sorts of athletic endeavors. http://www.thegripauthority.com 

Ultimate Forearm Training for Baseball (Jedd Johnson) – The complete resource for 

forearm and grip training for baseball. Hit more home runs, hit for a better average, add 

velocity to your fastball, and increase your injury resistance by training the lower arms 

the RIGHT WAY! 

http://www.advancedbaseballtraining.com/forearmtrainingforbaseball 

Ultimate Sled Dragging Manual (Jedd Johnson) – Sled dragging is a very beneficial 

type of training for athletes because of its potential to develop strength, power, speed, and 

to support restoration. Within this manual, we define dozens of sled dragging exercises 

which will bring a variety to your sled dragging that you never thought was possible. 

http://www.dieselcrew.com/dieselsled.htm 

39

Stay connected 

Jedd Johnson 

Website: http://www.dieselcrew.com 

Email: jedd.diesel@gmail.com 

Phone Number: 607-857-6997 

Facebook: https://www.facebook.com/jedd.johnson.54 

Twitter: https://twitter.com/JeddJohnson 

YouTube Channel: http://www.youtube.com/jeddjohnson 

Grip Fan Page: https://www.facebook.com/grip.diesel 

Be sure to Subscribe, Follow, Like and Friend me up! 

40

(Lever Bigger Hammers) - Diesel Crew

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