One hand is at the base of the handle and the other positioned at the top. Diagonal swings are described in the instructions above and involve a staggered body stance, swinging across the body to strike the tire.However, there are two main variations to the swing to consider When it comes to sledgehammer training it pays to keep things simple and aim for maximum intensity, speed and power. You can also count how many reps you achieve in the round time and try and beat it next workout. 3 minunte rounds) and continuously swing the sledge for the duration of your round for as many reps as possible.Īn example workout may be 4 x 2 minute rounds (with 1 min rest between rounds). 100 swings) and time how long it takes yourself to finish the set as quickly as possible.Īim to reduce the amount of time it takes to hit the reps between each workout. Pick a total number of sledgehammer swing reps (e.g. When using Tabata Intervals for sledgehammer swings make sure that you switch leading sides between intervals to balance the training. The Tabata protocol involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 4 minutes (8 rounds in total). Here are some suggestions on how you could incorporate sledgehammer training into your workouts Workout The benefits of sledgehammer training include The sledgehammer is an excellent conditioning tool that is particularly popular with athletes training for combat sports but is now commonly seen in many garage-style gyms because of the effectiveness of the training. Tip: If you'd like to use your tire indoors but want to save your floor then place the tire on top of an old cushion or thick blanket to absorb the impact and prevent friction.Maintain a controlled yet fast and intense pace (don't be tempted by the heaviest sledge in the store).Never sacrifice form or control of the hammer and control the impact at all times.Your dominant hand should be higher up the shaft of the sledgehammer, while non-dominant hand is gripping at the base.Repeat for reps (ensure both sides of the body are trained by switching sides).As the hammer is lowering your upper hand should slide down to meet the lower hand.Powerfully swing the sledge down to the tire as hard as you can.Raise the sledgehammer up above the body.Stand in front of the tire with a staggered stance, whilst gripping the sledgehammer.You will need a sledgehammer and tire for this exercise.
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