Functional Training that Produces Serious Results

Taking traditional exercises and using them with a keg is half the battle of Keg Conditioning. I have to admit, there are far too many advantages to using a keg over a barbell. Instead of listing them with a series of bullets, today, I am going to explain how the Hammer Curl is enhanced as a result.

As you know, the Hammer Curl is an excellent method of arm flexion. It is a bit more difficult than the traditional barbell curl due to the neutral grip that must be used. The neutral grip is a palm facing each other hold and this represents a direct carry over to life. Many people will skip over Hammer Curls since they can not lift as much weight using that exercise. Call me crazy but if I wasnt good at something, I would focus on that something...

Hammer Curls with a Keg

To start this exercise I recommend an empty keg and only an empty keg. I know you can curl between 30 and 40 pounds but that is not the point. This movement is not just arm flexion but also radial deviation. In English, that means the wrist will rotate towards your body at the top of the curl. It is called radial deviated because that movement of the wrist is going towards the bone in the forearm called the radius. Pretty ingenious huh?

Anyhow, this movement with a keg represents tremendous overall arm strength and durability at the same time. This means you can do this exercise that is supposed to be for your upper arms, add a keg, and now the movement works the entire arm down to the wrist.

As you do this exercise, go through it smoothly, and keep control of your wrist. As you Hammer Curl the keg upwards, make sure you naturally bring your wrist towards your body. As with any exercise, make sure you contract the muscles being used at the midpoint of the movement, and then slowly return to the beginning.

This is a part of grip training that is often overlooked. I believe it is because it requires a little bit of teaching and it could be dangerous if the participants dont heed the instruction. I know you wont have a problem with this exercise because youre the type of person who can focus and execute.

The Hammer Curl with a keg is the best arm flexion movement of all time. It not only will build your upper arms but allow you to create balance within the entire arm. You will never be a huge upper arm, tiny lower arm person. Instead, you will have arms that look like they were cut out of stone.

This is just one exercise that produces functional strength within the upper body. There are many more!