The Sledge Hammer exercise is a functional strength training exercise that mimics the motion of swinging a sledgehammer. It targets the core, shoulders, back, and grip strength.
How to perform
Step by step instructions for the Sledge Hammer exercise:1. Stand with your feet shoulder-width apart in a split stance position, with one foot slightly in front of the other.
2. Hold the end of a sledgehammer with both hands, arms extended overhead.
3. Engage your core and tighten your grip on the handle.
4. Keeping your arms straight, swing the sledgehammer down and across your body towards the outside of your front foot, as if you are smashing something on the ground.
5. As you swing the sledgehammer down, pivot your back foot and rotate your torso to generate power.
6. Reverse the motion, swinging the sledgehammer back up to the starting position.
7. Repeat for the desired number of repetitions, then switch to the other side.
Tips:
- Make sure to keep your core engaged and back straight throughout the exercise to prevent injury.
- Start with a lighter sledgehammer and work your way up to heavier weights as you become more comfortable with the movement.
- Focus on the full range of motion and generating power from your hips and core, rather than just using your arms.
Equipment required
Hammer
Hammer equipment includes mallets, hammers, sledges, and sledgehammers. They are primarily used for strength and conditioning exercises that involve striking, swinging, or pounding. This type of equipment is commonly used in workouts focusing on power, explosiveness, and grip strength. Hammer equipment is versatile and can be utilized in various exercises targeting different muscle groups such as core, shoulders, back, and arms.