Sledgehammer Swings
How to do the Sledgehammer Swings
- 1
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.
- 2
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.
- 3
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.
- 4
Repeat on the other side.
How to program the Sledgehammer Swings
Sets and reps
As a compound movement, the Sledgehammer Swings responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Sledgehammer Swings is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Sledgehammer Swings work?
The Sledgehammer Swings primarily targets the Abdominals. It also recruits the Calves, Forearms, Lats, Middle Back, Shoulders as supporting muscles.
What equipment do I need for the Sledgehammer Swings?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Sledgehammer Swings should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
