Sledge Hammer
Unleash power with the Sledge Hammer slam, a dynamic full-body exercise targeting obliques, core, and upper body.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Description
A full body movement where you slam a sledge hammer onto a tire or similar surface, using your entire core and upper body strength.
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How to do Sledge Hammer
- 01Setup
Stand facing a sturdy tire or similar striking surface with your feet shoulder-width apart, placing the sledgehammer head on the ground to your side.
- 02Setup
Grip the hammer with your dominant hand near the head and your non-dominant hand at the end of the handle, ready to initiate the swing.
- 03
Initiate the movement by rotating your torso and hips, lifting the hammer overhead in an arcing motion, shifting your weight to the opposite foot as the hammer reaches its peak.
- 04
Powerfully slam the hammer down onto the center of the tire, driving through your hips and rotating your core as you allow your top hand to slide down the handle slightly to extend the swing and maximize impact.
- 05
Control the hammer's rebound from the tire, regrip as needed, and immediately prepare for the next slam, alternating sides after each repetition or a set number of repetitions for balanced development.
Tips
- Focus on generating power from your hips and core rotation, rather than just your arms, to maximize effectiveness and protect your shoulders.
- Allow your top hand to slide down the handle slightly during the descent, extending your reach and increasing the leverage for a more powerful impact on the tire.
- Maintain a slight bend in your knees throughout the movement to absorb impact and ensure a stable base for generating rotational force.
- Engage your core tightly as you initiate the downward swing to protect your spine and transfer energy efficiently from your lower body to the hammer.
Common mistakes
- Using only arm strength to swing the hammer negates the full-body benefits; ensure you rotate your entire torso and drive through your hips for maximal power.
- Rounding your back during the slam can lead to injury; maintain a neutral spine and hinge at your hips, keeping your chest up as you drive the hammer down.
- Not controlling the hammer on the rebound can cause loss of balance or injury; actively guide the hammer back up after impact instead of letting it flop.
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What muscles does Sledge Hammer work?
Sledge Hammer primarily targets Obliques, Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Adductor Magnus, Deltoid Anterior, Deltoid Lateral, Iliopsoas, Latissimus Dorsi, Pectoralis Major Clavicular Head, Teres Major.
Is Sledge Hammer good for beginners?
Sledge Hammer is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Sledge Hammer?
You need Hammer to perform Sledge Hammer. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Sledge Hammer?
Focus on generating power from your hips and core rotation, rather than just your arms, to maximize effectiveness and protect your shoulders. Allow your top hand to slide down the handle slightly during the descent, extending your reach and increasing the leverage for a more powerful impact on the tire. Maintain a slight bend in your knees throughout the movement to absorb impact and ensure a stable base for generating rotational force. Engage your core tightly as you initiate the downward swing to protect your spine and transfer energy efficiently from your lower body to the hammer.
What are common mistakes when doing Sledge Hammer?
Using only arm strength to swing the hammer negates the full-body benefits; ensure you rotate your entire torso and drive through your hips for maximal power. Rounding your back during the slam can lead to injury; maintain a neutral spine and hinge at your hips, keeping your chest up as you drive the hammer down. Not controlling the hammer on the rebound can cause loss of balance or injury; actively guide the hammer back up after impact instead of letting it flop.
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Free · iPhone only · Available on the App Store