Saturday, October 24, 2009


Hahaha... so Rick showed me this exercise which is called "Thor's Hammer"

It's an exercise where one takes a hammer, hand-held sledge variety and holding it out, as an extension of both arms, flings it rapidly up and down by bowing and unbowing at the hips.

It is important to:
-Keep the arms in the same relative position with the body (so it's not the arms moving, but the hips).
-Bounce the hammer toward the opposite side at each endpoint.
-Pay attention to the connected springiness feeling.

I've been playing with it a little bit, and it's been helping show me where I'm holding tension (and a break in my lower back)
Right now I'm just bouncing it low, trying to get the feeling of what it's supposed to be like, and so I don't hurt myself.

I'm hoping to bring it to Rick's on sunday, and get some feedback on how I'm doing.

Alright, the above part of this post was written last week, but I didn't want to submit it until I had done a little bit more practice, so here's the update.

On sunday Rick took a look at the practice, and helped me become conscious of the front and back connections, and how they related to the different endpoints of the hammer swing. At the low endpoint, I feel the stretch through the back channel, and at the high endpoint, the stretch goes down my front to my toes.

There were some little breaks that Rick also helped me see, like breaking at my shoulders, or midback, or near my sacrum, and I'm still playing with how to get all three at the same time.

I'm also still getting some tweaking in my hips/lower back, and I think it has a lot to do with not letting that area move and holding it rigid... so I have more to explore here.

Also, to those of you who didn't know if it would happen- I exchanged the hammer for a new one, and per a suggestion, went with the 4 pounder instead of the 2.5

Happy training to all!


  1. This comment has been removed by the author.

  2. "Thor's Hammer"

    YES! Developing fascial connection and the springiness with the use of a simple hammer to aid add understanding. Training in this way with the aid of a slight amount of weight bearing added to the movement can really be powerful stuff.

    I can just imagine how xingyi metal (Pi) chopping or the splitting actions and how that can be developed this way. These kinds of drills are really wonderful to aiding and powering this kind of power. Learning and developing these kind of connections in this way is even cooler... Rock-N-Roll!

    I really enjoyed looking at your drawing and notes along with this posting... Wujifa Rocks as you and your gongfu do too!

    Rick from

  3. Having a vague feel of where you are with your practice, I'd venture to say that this should not be tried at home by the casual reader...

    Mike from

  4. Thanks for the disclaimer, Mike... YES! by all means, this exercise should be done only under the supervision of a qualified teacher.