| Ep 529 – Masters of Movement: Hammer Curl

Author / John

7 Min Listen

The only way jersey sleeves are going to be tight is if you do your part.

“Since I was 14 years old, my full time job was pushing people around on the football field in a tight fitting jersey. Back then, they didn’t tailor the jerseys like in the NFL, so the only way the sleeves were going to be tight is if I did my part and had arms to fill them.” – John Welbourn

Long has the Hammer Curl been a part of John’s training regimen. The foundation was laid in high school training in George Zangas’ garage where hammer curls were used as an accessory for the bench press, and also happened to fill up the sleeves of a budding John Welbourn. When asked about the volume of hammers curled Zangas replied, “strong fuckers train the brachialis. Guys that wear purple speedos train the brachia.”

In this Masters of Movement episode, The Crew takes a moment to coach up the setup, execution, and explore the purpose of the hammer curl, the fastest way to improve the look of your biceps!

Read Now: Hammer Curls by John Welbourn

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.

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