Ah, the classic deadlift. One of the bread-and-butter lifts of any gym-goer. When we think of the deadlift, we often think of the standard deadlift: feet hip-width apart, hands shoulder-width, and weight on the floor. But did you know that there are plenty of other deadlift variations? These variations are not only an exciting change to add to your workout, but come with a whole heap of unique benefits! Let’s get started with the first deadlift variation… 1. Sumo Deadlift Kinda like a normal deadlift…except your feet are in a much wider stance. What are the reasons for performing sumo deadlif ..read more

In this blog we are going to talk about the different planes of movement, every exercise fits into at least one of these categories whether you’re training Muay Thai, Jiu Jitsu or just hitting the gym and learning the difference can be just the thing to break your plateau, as well as understanding your body better. If you have never heard of this before, that’s okay I’m going to give you the 101 on planes of motion, so the next time you’re training at Hammer’s Gym, Nunawading you can understand what you’re doing better. Saggital: The first plane of motion I am going to cover is the most common ..read more

Are you new to the gym and maybe don’t know where to start? Or maybe you’ve been training Martial Arts like Muay Thai or Brazilian Jiu Jitsu for a while and are looking to improve your training and not sure where to start? Well if that’s the case, this is the article for you! This article is going to be your 411 introduction to help you find where to start! And you’re in luck because here at Hammer’s Gym, Nunawading we have state of the art Precor equipment, A Functional Training area and World Class Personal Trainer’s to coach you to your best! So, to start were going to look at some differen ..read more

Our bodies are capable of some incredible things. I’m sure we all have someone that inspires us in regards to our training and helps push us further than we think we can. Potentially you aspire to look a certain way inspired by someone you saw on TV, or you aspire to work as hard as someone who posted their daily routine on their Instagram. Regardless of who these people are, the one thing that they all have in common is they look after themselves extremely well which enables them to achieve these incredible results. Their training regimes and their nutrition would both seem unattainable for t ..read more

You’re trying to get BIG. Hitting the gym and lifting weights 5 days a week trying to pack on muscle and become a beast. Let’s check your progress. You get out of bed in the morning and run to the scale, step on it, and… What? How is that possible? You’ve actually LOST weight… You look up at the mirror and “flex” your arms. They’re still sticks. You look at the rest of your body. Still skinny as always. But you’ve been going to the gym for months now! Why haven’t you gained any muscle?! Is this some sort of cruel trick? Have you been cursed to never be able to grow any muscle? Is there even ..read more

Walking past a mirror? Time to do a quick bicep flex. (Hey, most guys have been guilty of this at some point…) It seems to be every guy’s favourite muscle to train. You see blokes at the gym curling weight, staring at their biceps, just willing it to grow. The biceps isn’t a complicated muscle to train. The muscle is used to flex the elbow and pull the forearms upwards. Located on the ventral portion of the upper arm, the bicep is composed of a long head (located on the lateral side) and a short head (located on the medial side) which work together. Okay, that’s enough of the boring stuff! I ..read more

Our bodies are capable of some incredible things. I’m sure we all have someone that inspires us in regards to our training and helps push us further than we think we can. Potentially you aspire to look a certain way inspired by someone you saw on TV, or you aspire to work as hard as someone who posted their daily routine on their Instagram. Regardless of who these people are, the one thing that they all have in common is they look after themselves extremely well which enables them to achieve these incredible results. Their training regimes and their nutrition would both seem unattainable for t ..read more

Right off the bat, FULL DISCLOSURE! No, I’m not over the age of 40… I’m 25. So, just a “couple” of years away, right? (Although my achy body feels well over 40 after a couple of months of Brazilian Jiu-Jitsu…) You’re probably scratching your head right now, wondering, “Why on earth should I listen to a 25-year-old tell me how to weight train? He has no idea about how my body works after 40!”, etc. etc… Well while I may not be in my 40s (yet), I’ve trained a HEAP of clients who are over 40 (with a couple even in their 60s!), and acquired a wealth of applied knowledge that has helped over-40s ..read more

2:00AM Woof! Woof! Woof! Your eyes snap open. What was that? Just the neighbour’s dog. That bloody mutt has been waking you up every night for weeks now. 2:30AM You’ve got another 5 hours to grab some shuteye before work. Your muscles are still sore from your workout and you’ve got another training session later. The problem is… instead of drifting away into dreamland, you’re staring at the ceiling, eyes wide open. This is gonna be a long night… 3:00AM Still wide awake… 4:00AM Only 3 hours left to fall asleep! It’s now or never… And it’s feeling like you’ll never fall asleep. 5:00 ..read more

Bowling balls. Boulders. Death-Star delts. These names are reserved for only the most deserving of shoulders… The massive round shoulders that really make a physique pop… Yep, now you’re picturing those shoulders right now. You want them…But you have no idea about how to get them… Well, that’s why I’m here today, to show you the five BEST exercises that’ll get you the shoulders you’re daydreaming about…(Hey, focus!) Got your attention? Good, let’s get started… 1. Dumbbell Shoulder Press Ah, the classic shoulder press. Pretty obvious, but it’s been thrown into this list simply because…it WORKS ..read more