Sledge Hammer

Muscles worked

Setup

1. Stand with feet wider than shoulder-width in a staggered stance, knees slightly bent.
2. Clench your fists as if gripping a heavy handle, with one hand positioned higher than the other.
3. Brace your core and fix your gaze on an imaginary target on the floor in front of you.

How to do it

1. Reach both arms diagonally up and back over your shoulder, rotating your torso and extending your hips fully.
2. Exhale sharply as you swing the imaginary hammer down toward the floor, hinging at the hips and driving your fists through a powerful arc.
3. Inhale as you transition the 'hammer' across your body to the opposite shoulder in one fluid, controlled motion.
4. Repeat the movement on the opposite side, maintaining a fast and rhythmic alternating pattern.

Form checklist

• Pivot the back foot as you swing to allow for full hip rotation and protect the knee joint.
• Engage your lats and abs to 'pull' the weight down rather than relying solely on arm strength.
• Keep a slight bend in the knees and maintain a flat back during the downward hinge phase.
• Stop the downward motion abruptly at hip level to maximize isometric core tension.

Pro tips

• Utilize 'dynamic tension' by imagining the weight of a 20lb hammer to increase muscular recruitment throughout the range of motion.
• Focus on the 'crunch' at the bottom of the swing to maximize oblique and rectus abdominis activation.

Make it harder

• Increase the tempo to a maximum effort sprint for 30-60 second intervals to boost metabolic demand.
• Incorporate a small explosive hop as you reach overhead to increase vertical power and glute engagement.

Frequently asked

What muscles does the sledge hammer work?

The sledge hammer primarily targets the biceps, deltoids, erector spinae, lats, pectorals, and triceps, and also works the abs, forearms, grip muscles, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the sledge hammer?

The sledge hammer uses dumbbell.

Is the sledge hammer good for beginners?

The sledge hammer is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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