Sledgehammer Swings

A beginner conditioning exercise for the abs, calves, forearms, back and shoulders.

Movement guide

Sledgehammer Swings

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusAbs · Calves · Forearms · Back · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Sledgehammer SwingsBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Lying two-hand overhead throw demonstrated on the 3D figure

3D demoLying two-hand overhead throwIntermediate · Medicine ball

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
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.
Repeat on the other side.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Calves, Forearms, Back, Shoulders.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Questions people ask

What muscles does the Sledgehammer Swings work?

Mainly the abs, with help from the calves, forearms, back and shoulders.

What equipment do I need for the Sledgehammer Swings?

Other / check instructions.

Is the Sledgehammer Swings good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Lying two-hand overhead throw.

How do I make the Sledgehammer Swings harder?

Progress to the Lying two-hand overhead throw, or add load, range or slower lowering once your form is solid.