4 best sledgehammer exercises with a tire and without: exercise technique and what muscles work

fitness trainer

“Sledgehammer exercises help develop explosive power, strength endurance, speed and coordination. The workouts also help you burn calories efficiently while fighting off extra pounds.”

Sledgehammer exercises can be beneficial for both professional athletes and people looking to keep fit. In addition, the exercises can help in everyday life, for example, when lifting heavy objects or working in the countryside.

Table of Contents

Benefits of training with a sledgehammer

Increase the level of general physical fitness;
Strengthening of muscles of the whole body;
Improved impact strength;
Strengthening of the grip;
increased endurance;
fat burning;
explosive power;
improvement of coordination abilities.

Rules and recommendations for training with a sledgehammer

Weight of the projectile. The sledgehammer should be chosen for your level of fitness. It should not be heavy. The optimal weight is from three to five kilograms.

Magnesia. We recommend using liquid or dry magnesia for the exercise. This will help to ensure better fixation of the sledgehammer with the palm, and the projectile will not slip out of your hands on the floor.

Safety. Find a place to exercise with a sledgehammer away from other gym-goers. The exercise requires a strong grip and good coordination. At the very beginning of such training, the projectile can fall out of your hands, so it is important to ensure safety not only for yourself, but also for others.

Contraindications

Regular and moderate physical activity has a positive effect on the physical and psychological health of a person.

Nevertheless, everyone may have their own individual contraindications or restrictions on exercise. It is recommended to consult a doctor before performing exercises. Especially people with cardiovascular diseases, spinal diseases, joint pain, as well as in pregnancy, obesity, diabetes and neurological diseases.

Limit sledgehammer exercises if you have:

acute joint pain;
acute spine and neck pain;
elevated body temperature;
infectious diseases;
exacerbation of various chronic diseases.

Complex exercises with a sledgehammer

Blows with a sledgehammer on the tire

Blows with a sledgehammer on the tire involve several muscle groups at once, contribute to the development of strength and endurance of the muscles of the arms, shoulders, back, legs, buttocks and cortical muscles.

The exercise also effectively develops punching power and coordination abilities. It is included in the training program in boxing, mixed martial arts, combat sambo, kickboxing and other impact sports.

Technique

Stand in front of the tire and grasp the handle of the sledgehammer with both hands with a firm grip. The lower you grip the handle, the more difficult it is to work with the sledgehammer. Placing one hand at the bottom of the handle and the other hand closer to the head will make the exercise easier than if you place both hands at the bottom of the handle.
As you inhale, turn your body torso to the side with the sledgehammer in your hands. Start the movement by turning the body torso along with the pelvis. The projectile should reach the top point.
From the top point, guide the sledgehammer to strike the tire, holding the bottom of the handle firmly with both hands. Exhale at the moment of impact.
Try to engage your legs, buttocks and abs more actively during the exercise, and keep your back straight.

Perform two or three approaches of one minute each. Rest between approaches – two to three minutes.

Sledgehammer body rotations

Circular rotations of the body with a sledgehammer in the hands involve several muscle groups. The main load falls on the muscles of the cortex, shoulders, back, forearms.

The exercise helps to develop power and coordination abilities, so it is included in the training program in Greco-Roman wrestling, sambo, freestyle wrestling, mixed martial arts, judo and other combat sports. It is also suitable for athletes of power sports to strengthen the upper body.

Technique

Choose a safe place to perform the exercise so that there are no other gym-goers nearby.
Stand up straight with a straight back and feet shoulder width apart. There is a natural lumbar flexion in your back and your abs are tense.
Grasp with a firm grip with both hands the middle or bottom of the sledgehammer handle.
Keep your hands close together. The tighter the grip on the handle, the harder the exercise. Adjust the distance between your hands as you feel comfortable.
Extend your arms with the sledgehammer so that the projectile is level. If the projectile tilts to the side, choose a lighter sledgehammer.
As you inhale, make circular movements to the right. The projectile should go around your head.
Exhale as the projectile returns to its original position. You can repeat the movement to the right or do in the opposite direction.
Try not to take your feet off the floor and work more actively with your hands, making smooth movements, and keep your back straight.

Perform two or three approaches for one minute. Rest between approaches – two to three minutes.

Rotations of arms with a sledgehammer at 180 degrees

Turns of the arms with a sledgehammer to the side perfectly strengthen the muscles of the arms. The main load falls on the forearms, fingers and shoulder muscles. The exercise helps to develop a powerful grip. It is included in the training program in powerlifting, armwrestling, armwrestling and combat sports.

Execution technique

It is recommended to perform the exercise on a rubberized surface or on special rubber mats for weightlifting.
Stand straight with a straight back with feet shoulder-width apart, natural bend in the lower back, abs tense.
Grasp the bottom of the sledgehammer handle with both hands in a firm grip.
The hands are close to each other. The closer the grip on the handle is to the head of the sledgehammer, the easier it is to perform the exercise.
Extend your arms with the sledgehammer forward so that they are parallel to the floor. Hold the projectile steady; if it tilts to the side, use a lighter sledgehammer.
As you inhale, use both hands to rotate the projectile to the left until it is parallel to the floor. Make the movement with your hands, and keep the body straight, without movement.
As you exhale, lift the sledgehammer to the starting position due to the strength of your arms. Then make a movement in the opposite direction.
Try to work only with your forearms and hands.

Perform two or three approaches for five times in each direction. Rest between approaches – two to three minutes.

Bending arms with a sledgehammer on the biceps

This exercise with a sledgehammer pumps the arms and strengthens the grip. The main load is on the forearm, fingers and biceps. It helps to develop a powerful grip. It is included in the training program for powerlifting, armwrestling, armlifting, boxing, wrestling, Brazilian jiu-jitsu, sambo.

Execution technique

It is recommended to perform the exercise on a rubberized surface or on special rubber mats for weightlifting.
Stand straight with a straight back with feet shoulder-width apart. Your lower back is naturally flexed and your abs are tight.
Grasp the handle of the sledgehammer with one hand with a firm grip. The closer your grip is to the head of the sledgehammer, the easier it is to perform the exercise.
Lower the arm with the sledgehammer along the torso, and keep the elbow against the body.
As you inhale, bend your arm to a 90-degree angle at the elbow joint. Hold for one second.
On exhalation, slowly unfold the arm with the sledgehammer to the starting position. Next, make the movement to the opposite arm.
Try to do the exercise without rocking the body.

Perform two or three approaches of 5-10 times for each arm. Rest between approaches – two to three minutes.