Sledgehammer Swings

Also called sledgehammer tire hits, hammer swings and sledgehammer slams.

Works

Abs, plus calves, forearms, lats, upper back and shoulders

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. You 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.

1. If 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.
2. As 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.
3. Repeat on the other side.

Cues

• Stand 2 feet from the tire.
• Slide the top hand down as you swing.
• Drive with the hips, not the arms.
• Switch hands each set.

Common mistakes

• Swinging with arms only.
• Rounding the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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