Sledgehammer Swings
Sledgehammer Swings is a beginner-level compound in the plyometrics category that primarily works the abs. It also recruits the calves, forearms, lats, mid back and shoulders. It is performed with other equipment.
How to do it
- 1You 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.
- 2If 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.
- 3As 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.
- 4Repeat on the other side.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.