Sledgehammer Swings
A beginner compound plyometric exercise that works the abs.
Starting position
End position
How to Do Sledgehammer Swings
- 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.
Muscles Worked
Alternatives to Sledgehammer Swings
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Supine One-Arm Overhead Throw
A beginner compound plyometric exercise that works the abs, using a medicine ball.
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2
Supine Two-Arm Overhead Throw
A beginner compound plyometric exercise that works the abs, using a medicine ball.
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3
Medicine Ball Full Twist
A beginner compound plyometric exercise that works the abs, using a medicine ball.
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4
Mountain Climbers
Mountain climbers are a dynamic plank variation that combines core stability with cardiovascular conditioning. They're versatile enough for warm-ups, HIIT circuits, or standalone cardio.
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5
Crunches
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
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6
One-Arm Medicine Ball Slam
A beginner compound strength exercise that works the abs, using a medicine ball.
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7
Landmine 180's
A beginner compound strength exercise that works the abs, using a barbell.
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8
Pallof Press
A beginner isolation strength exercise that works the abs, using a cable machine.
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9
Pallof Press With Rotation
A beginner compound strength exercise that works the abs, using a cable machine.
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10
Plank
The plank is a foundational isometric core exercise that builds stability and endurance. By maintaining a rigid body position, you train the deep core muscles that protect your spine.
Frequently Asked Questions
What muscles do sledgehammer swings work?
Sledgehammer Swings primarily works the abs. The calves, forearms, upper back and shoulders assist as secondary muscles.
What equipment do I need for sledgehammer swings?
The source dataset does not record equipment for sledgehammer swings. Check the instructions above before you set up.
Sledgehammer Swings: is it suitable for beginners?
Yes. Sledgehammer Swings is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of sledgehammer swings?
Supine One-Arm Overhead Throw, Supine Two-Arm Overhead Throw, Medicine Ball Full Twist train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my sledgehammer swings reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; sledgehammer swings can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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