FitCi
Sledgehammer Swings is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: core, shoulders, forearms. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand facing the tire with feet shoulder-width apart
- Hold the sledgehammer with one hand at the base and the other near the head
- Raise the hammer up over your shoulder
- Rotate your torso and slide the top hand down as you strike the tire hard
- Control the bounce and continue, switching sides
Coaching tip
Your top hand slides down the handle during the strike; the power comes from torso rotation.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, shoulder, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.