Sledgehammer Swings
The Sledgehammer Swings is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The calves and forearms and lats and middle back and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Sledgehammer Swings work?
The Sledgehammer Swings primarily works the Abdominals. Secondary muscles include the Calves, Forearms, Lats, Middle Back, Shoulders, which assist during the movement.
Is the Sledgehammer Swings good for beginners?
Yes, the Sledgehammer Swings is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Sledgehammer Swings?
You need other to perform the Sledgehammer Swings. Most commercial gyms will have this available.
Track Your Progress
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