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Sledgehammer Swings

Sledgehammer Swings is a beginner compound plyometrics that mainly works your abs, with help from your calves, forearms, lats, upper back and shoulders.

💪 Abs🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Sledgehammer Swings: starting position
Starting position
Sledgehammer Swings: end position
End position

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.

Muscles worked

Primary: AbsSecondary: CalvesSecondary: ForearmsSecondary: LatsSecondary: Upper backSecondary: Shoulders

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Sledgehammer Swings alternatives

Exercises that train the same main muscle.

Medicine Ball Full TwistOther · BeginnerSupine One-Arm Overhead ThrowOther · BeginnerSupine Two-Arm Overhead ThrowOther · Beginner

FAQ

What muscles does the sledgehammer swings work?

It mainly works your abs; your calves, forearms, lats, upper back and shoulders assist.

How many sets and reps of sledgehammer swings should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the sledgehammer swings good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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