Sledgehammer Swings

The Sledgehammer Swings is a compound plyometric exercise. It primarily targets the abdominals, with the calves, forearms, lats, and shoulders working as secondary muscles. Suitable for beginners.

Updated July 24, 2026

Primary Muscles

abdominals

Secondary Muscles

calves forearms lats shoulders

Level

beginner

Mechanic

compound

Equipment

other

Instructions

You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.
As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.
Repeat on the other side.