Training with a Jackhammer?

Long ago I spent a few weeks after graduation running a jackhammer on a blasting crew, breaking up granite ledge to prepare building sites for foundations. At the end of that time I went out bouldering, and was just astounded at how much my finger strength had improved: I felt like I could hang on anything.

Anyway, the years went by and I'd sort of forgotten about this experience, but last week I needed to jackhammer out a section of curb on my property. Again, I was amazed at what a complete workout this work (this time including a bunch of deadlifts of buckets of broken concrete, driving pipes into the ground with a sledgehammer, etc) is, right down to the tips of my fingers. In spite of the fact that the jackhammer handle is obviously much bigger than the hangboard holds I use, I felt like I'd simultaneously done an intense hangboard, core, and general lifting workout. Indeed, the finger workout actually feels more complete than a hangboard, because it feels like even the little accessory muscles in my hands are getting worked.

I do understand that everything I just said completely ignores the idea of sport specificity, and the idea of training the joint at a similar angle to the one you'll use on an actual climbing hold.

Has anyone else noticed this effect from this type of labor? Any suggestions on how to recreate it WITHOUT a jackhammer? Kettle bells, maybe?

Gyms will have to start including these

I'll bet some Tom Sawyer type could turn this into a business, packaging masonry jobs as "boot camp" and getting paid by both the customers and the workers :)

In a fairly serious health club gym, I saw people using a machine which produced high-frequency motion which they (apparently passively) held a stable position against. It was mainly for legs and core, I think. It was heavy and sat on the floor its contact pad surface vibrated vertically (and notably loudly). So the user was resisting between the repetitive mechanical impacts from below and body-weight (and inertia) from above.

I assume there were some "studies" demonstrating that this approach was effective in improving (some sort of) muscular performance.

Sounds like a jackhammer-like device would indeed be more climbing-specific for finger and arm muscles.

. . (Wouldn't surprise me that, if used for the goal of HYPertrophy of muscles and tendons, it would be more effective than static fingerboard hangs).

I am confident there are more specific and less noisy ways to use this approach or similar, but let's see if anyone is actually interested.

Ken

I used to work for a living. I was a laborer then a foreman on a concrete restoration crew. We did demo on bridges and tunnels. We used anything from a 20 Lb knuckle buster to an 80 Lb hammer. I loved it! We ran two guys to one hammer. I was in my 20s making $52-55K. I would drink a 44 oz coke cola and never gain a pound. I worked 8-10 hours then went to the gym for 2-2.5 hours.

I do think you're right. I'm not sure which helped the gym or the weights but I did feel like I had insane grip strength. I could row an 90 pound dumbbell without a strap. I could curl and do pull ups without my grip failing.

Sounds great right? I had two herniated discs operated on three years ago. I was told construction was the cause. So I can't recommend working out with a jackhammer.

Bill, I wonder if some kind of middle ground could be found? I felt like I got a pretty awesome training stimulus from about 8 hours of work spread over 2 days. You didn't have the luxury of stopping when your body said to stop, but you'd have control over that if it were a training program. I wonder if it's the actual vibration, or just the zillions of reps with a pretty heavy object?

Jacking is great for your grip strength though you have to make sure to not neglect your left hand.

Optimistic wrote:Bill, I wonder if some kind of middle ground could be found? I felt like I got a pretty awesome training stimulus from about 8 hours of work spread over 2 days. You didn't have the luxury of stopping when your body said to stop, but you'd have control over that if it were a training program. I wonder if it's the actual vibration, or just the zillions of reps with a pretty heavy object?

We had two guys to every one hammer. That way you could get a break when needed.

Your idea makes sense. Maybe find a sidewalk and curb contractor that would let you run a jackhammer for them. You could jump in with the laborer. That way you can stop when you want to. I would get a phone book out and call a couple places. I would imagine the owners would jump all over that. 8 hours over two days would be a commercial contractor. Getting n with them might be a struggle due to unions or rules. I would get on the phone and see what you can get! Good luck and let me know how it goes.

Did we meet last year at Notch Mountain in the Adirondacks by Wilmington Notch? I was with a friend and you were with your wife and two boys I think?

Bill Kirby wrote: Did we meet last year at Notch Mountain in the Adirondacks by Wilmington Notch? I was with a friend and you were with your wife and two boys I think?

Geez, I hope my other wife doesn't see this...I think she'd be upset about the boys.

No, just kidding, that wasn't me!

In all seriousness, my hope would be to find a way to mimic the forces without the actual jackhammer...

kenr wrote:In a fairly serious health club gym, I saw people using a machine which produced high-frequency motion which they (apparently passively) held a stable position against. It was mainly for legs and core, I think. It was heavy and sat on the floor its contact pad surface vibrated vertically (and notably loudly). So the user was resisting between the repetitive mechanical impacts from below and body-weight (and inertia) from above. I assume there were some "studies" demonstrating that this approach was effective in improving (some sort of) muscular performance. Sounds like a jackhammer-like device would indeed be more climbing-specific for finger and arm muscles. . . (Wouldn't surprise me that, if used for the goal of HYPertrophy of muscles and tendons, it would be more effective than static fingerboard hangs). I am confident there are more specific and less noisy ways to use this approach or similar, but let's see if anyone is actually interested. Ken

Have you ever tried it Ken? If not, I think you might be surprised...

I own a GC company and I went to Xfit... they handed me a 20# sledge and said hit the tractor tire... I started lmao and said ";;;I paid to do this?!?..anyone want to come GET PAID to do this after class?!?, I have a demo job I need done";;;
Jackhammers ARE a workout, I'll give ya that... make sure your fillings are good!

Optimistic wrote: Have you ever tried it Ken? If not, I think you might be surprised...

Since I said (or tried to anyway) that I thought jackhammering was likely effective for stimulating finger and arm muscle Hypertrophy, are you suggesting that my "surprise" would be to learn that jackhammer training is not very effective?

kenr wrote: Since I said (or tried to anyway) that I thought jackhammering was likely effective for stimulating finger and arm muscle Hypertrophy, are you suggesting that my "surprise" would be to learn that jackhammer training is not very effective?

Sorry, Ken, misunderstood.

The irony of first-world life: spend all day sitting down and driving around, then go lift weights in a gym to get strong.

Somewhat analogous to simulating climbing exercises to train for climbing.

I'm not much of a jack hammerer, so take this analysis with a grain of salt.

But to me it doesn't seem like a very good workout for climbing.

The hands are being exercised isometrically in a position (fully gripping a bar)that is rare in climbing. The shoulders and elbows have a little more range of motion, but the shoulders in particular are being held near the side (extended) rather than the more common overhead position employed while climbing.

I know it's old school, but hangboarding, campusing, etc really can work.

Mark E Dixon wrote:I'm not much of a jack hammerer, so take this analysis with a grain of salt. But to me it doesn't seem like a very good workout for climbing. The hands are being exercised isometrically in a position (fully gripping a bar)that is rare in climbing. The shoulders and elbows have a little more range of motion, but the shoulders in particular are being held near the side (extended) rather than the more common overhead position employed while climbing. I know it's old school, but hangboarding, campusing, etc really can work.

I totally get what you mean about it not appearing to be climbing-specific,and maybe it isn't. I just know that it sure did FEEL climbing specific. I've got no argument with hangboard and campus either, just the jackhammer felt more complete, involving almost every muscle.

Unfortunately I don't have any more concrete to get rid of some I'm struggling to come up with a plan for my next workout. Maybe back to the hangboard after all ;)

Optimistic wrote: I'm struggling to come up with a plan for my next workout.

Alligator wrassling?

Mark E Dixon wrote: Alligator wrassling?

Good for training slopers, probably?

Mark E Dixon wrote:The hands are being exercised isometrically

I think a key point that helps jackhammering to likely be more effective for training is that it is not isometric.

kenr wrote: I think a key point that helps jackhammering to likely be more effective for training is that it is not isometric.

My jackhammer ignorance is showing here, but isn't the motion kind of like holding onto a bicycle handlebar that is trying really hard to get away from you?

Or is there more opening and closing of the grip than that?

I suppose handle size would make a difference as well, although I would think that hammer makers would optimize the size to be whatever is easiest to hold on to.

Doesn't repeated high-impact increase bone/muscle density? Might be the effect in question.