Sledgehammer Swings

Abdominals

Sledgehammer Swings

LevelBeginner EquipmentOther MechanicCompound ForcePull

A powerful full-body swing in which you drive a sledgehammer down onto a tire, training the core, grip and shoulders.

Plyometrics

Primary musclesAbdominals

Secondary musclesCalves Forearms Lats Middle Back Shoulders

Energy burned

≈ 30 kcalFor 3 × 8–12, rest 90s · ≈ 5.2 kcal/min

Estimate range 22–37 kcal (±25 %)

Muscle mass worked18 %

Effort during a set9.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place a large tire or target in front of you on a flat surface.
2Stand with your feet shoulder-width apart, holding the hammer with both hands and one hand near the end.

How to perform

1Swing the hammer up and back over your shoulder.
2Brace your core, hinge at the hips and swing it down onto the target.
3Let your top hand slide toward the head as the hammer drops.
4Recover the hammer to the starting position and repeat, alternating sides.