Sledgehammer Swings

Sledgehammer Swings is a power and conditioning - diagonal sledgehammer swing exercise involving Abdominals. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Abdominals
Secondary muscles: Gastrocnemius, Soleus, Forearm muscles, Latissimus dorsi, Rhomboids, Middle trapezius, Deltoid
Exercise type: Power and conditioning - diagonal sledgehammer swing

Exercise technique

Area
Secure the tire and keep the entire arc of the sledgehammer clear.
Grip
For the right side, place your left hand at the bottom of the handle and your right hand near the head.
Stance
Use a staggered stance with soft knees.
Raise
As you bring the sledgehammer above your shoulder, slide your upper hand close to the head.
Strike
Rotate your hips and torso together, sliding your upper hand toward your lower hand as you drive the hammer into the tire.
Rebound
Control the rebound with both hands and soft legs.
Switch sides
Stop the sledgehammer, then change your hand and foot positions to work from the other side.

Key technique points

Prevent the tire from sliding.
Learn the hand slide with a light hammer.
Keep the striking path clear.
Pivot on your rear foot.
Expect and control the rebound.
Work both sides.

Common mistakes

Twisting with fixed feet

Do not lock your knees and feet while your hips rotate.

Striking one-handed

Do not lose control of the handle as your upper hand slides.

Forgetting the rebound

Do not put your head in the return path of the hammer as it rebounds from the tire.

Using only the arms

Do not omit the contribution of your hips and torso.

Standing too close to the handle

Do not stand close enough for the hammer head to reach your foot.

Unsuitable target

Do not strike a hard floor or a surface that can shatter.

Frequently asked questions