Sledgehammer Swings

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Abs (look at the image)

Accessory muscles

Shoulders, Calves, Forearm, Lats, Traps

How to perform exercise

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.

What muscles work?

If the correct technique is followed, the following muscle groups work: Abs, and auxiliary muscles: Shoulders, Calves, Forearm, Lats, Traps

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Online workout diary
Remembers your working weight
Counts the load for you
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Best workout routines with this exercise

These programs with this exercise «Sledgehammer Swings» are among the best rated by athletes.

Fat Burning

Exercise substitutions

You can try replacing the exercise «Sledgehammer Swings» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Sledgehammer Swings Author: AtletIQ: on Sledgehammer Swings — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5