Sledgehammer Swings
Muscles worked
Instructions
- 1You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
- 2If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.
- 3As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.
- 4Repeat on the other side.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Sledgehammer Swings
The sledgehammer swing on a tire is an intense functional conditioning exercise that combines rotational trunk power, hand coordination, and cardio-muscular endurance. Standing about two feet from a tire in a slightly staggered stance, you grip the sledgehammer handle with one hand at the bottom and the other higher up near the head, then raise the hammer above your shoulder before driving it down hard onto the tire, sliding your hands together along the handle at the moment of impact. You then repeat on the other side with the hand positions switched. It's an extremely well-rounded exercise that trains the abs both for stabilization and for generating rotational force, while also working the forearms, back, and shoulders.
check_circleBenefits
- check_circleBuilds rotational and stabilizing power in the trunk
- check_circleExcellent for overall cardio-muscular conditioning
- check_circleStrengthens grip and forearms in addition to the abs
- check_circleProvides an intense energy outlet, popular in functional circuits
lightbulbExecution tips
- lightbulbLet the handle slide through your hands rather than holding it fixed
- lightbulbControl the hammer's bounce off the tire on each strike
- lightbulbAlternate sides regularly for symmetrical training
- lightbulbKeep your knees slightly bent to absorb the impact
warningCommon mistakes
- warningKeeping the hands fixed on the handle instead of letting them slide
- warningSwinging with the arms only, without involving the trunk
- warningRepeatedly training only one side of the body
- warningUsing a sledgehammer too heavy, compromising movement control
helpFrequently asked questions
What sledgehammer weight should I start with?expand_more
A light 6 to 10 lb hammer is enough to learn the technique before gradually increasing the weight.
Do I need a specific tire for this exercise?expand_more
A used truck or tractor tire, thick enough to absorb impact, works perfectly well.
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