Sledge Hammer
What Sledge Hammer really gives you is midsection control under load, driven by a heavy off-centre implement.
How to do Sledge Hammer
- Stand with your feet shoulder-width apart and hold the sledge hammer with both hands.
- Engage your core and keep your back straight.
- Swing the sledge hammer down towards the ground, using your core and upper body strength.
- As you swing down, pivot your hips and transfer the force to the hammer.
- Repeat for the desired number of repetitions.
Sledge Hammer Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Build swing count before you pick a heavier head.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Alternate lead hands so both sides get the work.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Shorten rest instead of stretching the set out.
The other half of the week
First plan free
Training is half the prescription
A session tells your abs to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Sledge Hammer Mistakes
Swinging with the arms while the trunk stays passive
Drive the swing from the hips and let the arms carry the tool.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Sledge Hammer
Swap Sledge Hammer For
Sledge Hammer — Frequently Asked Questions
How do you do the Sledge Hammer?
Stand with your feet shoulder-width apart and hold the sledge hammer with both hands. Engage your core and keep your back straight. Swing the sledge hammer down towards the ground, using your core and upper body strength. Use a hammer and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Sledge Hammer work?
The Sledge Hammer primarily targets the abs. It is classified as a core exercise and is performed with a hammer.
How many sets and reps of the Sledge Hammer should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Alternate lead hands so both sides get the work. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Sledge Hammer good for beginners?
Yes. The Sledge Hammer is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Sledge Hammer?
Try the Jackknife Sit-up, Band Bicycle Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
