Sledgehammer Swing
Swinging a sledgehammer overhead and slamming it into a tractor tyre, alternating sides. Trains trunk flexion and rotational power, grip and conditioning.
Primary muscles
- Abs (Rectus Abdominis)
- Obliques
- Lats (Latissimus Dorsi)
Secondary muscles
- Front Delts
- Forearm Flexors
- Traps (Trapezius)
- Glutes (Gluteus Maximus)
- Triceps
- Sets
- 3–5
- Reps
- 10–15 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand about two feet from a tractor tyre in a staggered stance, holding a sledgehammer with the bottom hand at the end of the handle and the top hand choked up near the head.
Lift the hammer up and over the shoulder, sliding the top hand up toward the head.
Drive it down onto the tyre as hard as you can, sliding the top hand down to meet the bottom hand.
Bend the hips and knees as the hammer strikes, keeping the back flat.
Control the rebound off the tyre and bring the hammer back up.
Complete the set, then switch hands and sides.
Breathing: Inhale as the hammer goes up, exhale hard on the strike.
Coaching tips
Slide the top hand
Hips and abs drive the strike
Control the bounce
Common mistakes
Swinging with the arms only
Rounding the back at the bottom
Letting the rebound jerk the hammer back toward you
Always swinging from the same side
Safety notes
Clear the area around you and wear shoes with good grip.
Start with a light hammer and deliberate swings until the bounce is predictable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.