| Ep 529 – Masters of Movement: Hammer Curl

Author / Christopher McQuilkin

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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Christopher McQuilkin

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Former collegiate lacrosse defensive midfielder, 4-year letter winner and 3-year team captain. Coached strength and conditioning collegiately with Georgetown University football, Men's and Women's lacrosse and Women's Crew, as well with the University of Texas at Austin's football program. Apprenticed under Raphael Ruiz of 1-FortyFour-1 studying proper implementation of science based, performance driven training systems. Head coached CrossFit Dupont's program for two years in Washington D.C. Received a Master's in Health Promotion Management from Marymount University in 2010, and has been a coach for Power Athlete since October, 2012.


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