Sledge Hammer

Setup

1. 01Stand facing a large tire with feet shoulder width apart, about an arm's length away.
2. 02Grip the hammer with the dominant hand near the head and the other hand at the base of the handle.
3. 03Set a slight knee bend and brace the trunk.
4. 04Check that the swing path and surroundings are clear.

Execution

1. 01Raise the hammer up and over the shoulder on the dominant side, letting the top hand slide toward the head.
2. 02Drive the hammer down diagonally onto the tire with the hips and trunk, sliding the top hand down to meet the bottom hand.
3. 03Absorb the small rebound and reset the grip.
4. 04Complete the set on one side, then switch the leading hand.

Checkpoints

• -Power comes from the hips and trunk, not just the arms.
• -The trunk stays braced through impact.
• -The hammer strikes the center of the tire on every rep.
• -Feet stay planted with a stable athletic base.

Common mistakes

• -Rounding the back and arm-swinging once fatigue sets in.
• -Standing too close so the hammer head strikes at an awkward angle.
• -Training only the favored side and building a rotation imbalance.
• -Using a hammer too heavy to keep the strike accurate.