Sledge Hammer
Description
The sledge hammer strike is a full-body conditioning exercise where you swing a sledgehammer overhead and strike a tractor tire repeatedly. It builds explosive rotational power, lat strength, core engagement, and cardiovascular conditioning. It is a staple in strongman and CrossFit training.
Equipment Required
Sledge Hammer Instructions
- Stand in front of a tractor tire with feet shoulder-width apart. Hold a sledgehammer with both hands, dominant hand near the head, non-dominant hand at the base of the handle.
- Lift the sledgehammer overhead. Slide your dominant hand down toward your non-dominant hand as you raise.
- At the top, both hands meet at the bottom of the handle.
- Drive the sledgehammer down with explosive force, striking the tire.
- Use your hips, lats, and core — not just your arms.
- The non-dominant hand stays at the base; the dominant hand slides up and down the handle.
- Alternate sides — strike right, then left, alternating dominant hand position.
- Perform for 30 to 60 seconds per round.
Sledge Hammer Form & Visual
Sledge Hammer Benefits
- Builds explosive rotational power
- Develops lat and core strength
- Excellent cardiovascular conditioning
- Trains coordination and timing
- Stress-relieving
- Used in strongman and CrossFit training
Sledge Hammer Muscles Worked
- Latissimus dorsi (heavy involvement)
- Obliques and core
- Anterior deltoid
- Triceps brachii
- Forearms (grip)
- Gluteus maximus
Sledge Hammer Variations & Alternatives
- Medicine Ball Slam
- Kettlebell Swing
- Single-Side Sledgehammer Strike
- Tire Flip
- Battle Rope Slam
