Sledgehammer Swings
Sledgehammer strikes tire center from overhead swing.
- Level
- Beginner
- Equipment
- Sledgehammer, Tire
- Movement
- Woodchopper · Standing
- Tracks
- Reps only
Works
Abdominals Calves Forearms Lats Rhomboids Shoulders Back
How to do it
- Stand with a staggered stance two feet in front of a heavy tire.
- Grip the handle with the bottom hand low and the top hand near the head.
- Rotate your hips and torso to lift the hammer high over your rear shoulder.
- Explosively swing the hammer down while sliding your top hand toward the bottom.
- Strike the center of the tire with maximum force and intent.
- Reset your grip and stance to repeat the motion on the opposite side.
Common mistakes
- Swinging using only arm strength instead of hip rotation.
- Failing to slide the top hand down during the descent.
- Standing too close to the tire and limiting swing arc.
- Losing grip stability upon impact with the tire surface.
Safety
Ensure the tire is stable and will not tip over during impact.
Verify the hammer head is securely attached to the handle before starting.
Maintain a clear perimeter to avoid striking bystanders with the swing.
Control the hammer's rebound so it cannot bounce back toward your head or shins.
Tips
- Initiate the swing with hip rotation rather than just arm strength.
- Keep your core braced tightly throughout the entire arc.
- Drive through your back foot to generate maximum torque.
- Follow through with your eyes focused on the impact point.
Details
- Base movement
- Woodchopper
- Legs
- Alternating
- Arms straight or bent
- Bent arms
- Body position
- Standing
- Stance
- Staggered / split
- Direction
- Rotational
