BY: LBL Team

3 Sledgehammer Workouts for Transforming Your Body

Best sledgehammer tire workouts

Sledgehammer training may just be the ultimate exercise. And it’s simple. All you need are a sledgehammer and a car tire or some plywood. With these, you’ll tone and strengthen in no time at all. Here are three ways sledgehammer workouts will transform your body:

1. Total body toning

Sledgehammer workouts are great for muscular endurance, resulting in lean muscle gain. Sledgehammer exercises build up your arm, back, and even leg muscles, strengthening your core and shifting your body composition. As you gain strength, you can begin using heavier sledgehammers, moving from 12 pounds to 14 pounds to eventually 20 pounds.

2. Fat burning

Sledgehammer workouts burn tons of body fat while simultaneously building muscle, resulting in a toned and strong physique. Since sledgehammer training is an interval exercise, it burns energy at a faster rate. The result is you continue to burn calories, even after you’ve stopped exercising—this is because the intensity of the workout raises your metabolic rate quickly, and it stays high well after your session.

3. Core strength

Sledgehammer workouts develop your core, depending on the type of workout you’re engaged in. The act of slamming the hammer up and down engages your core muscles, strengthening them and leading to greater mobility and stability. The versatility of the sledgehammer enables you to focus on your core with both unilateral and asymmetrical strength challenges.

Why sledgehammer workouts work

Compared to other forms of weight training, sledgehammer workouts stand out for several reasons:

• Simplicity

All that is required is a sledgehammer and something to pound on, such as the ground outside or a piece of plywood. You can purchase a sledgehammer from any hardware store, or you can purchase specialized fitness sledgehammers online.

• Versatility

You can tailor sledgehammer workouts to meet your personal fitness goals, whether it be stronger arms or a strengthened core.

Ultimate sledgehammer workout routines

Check out these three sledgehammer workout routines if you’re interested in taking up sledgehammering as exercise. They’ll tone your body in no time.

1. Classic sledgehammer workout

This exercise routine engages your core muscles as well as your arms and shoulders


  • Sledgehammer
  • Car tire


  • Stand about two feet away from the tire
  • Grip the sledgehammer
  • Bring the sledgehammer up, your right hand sliding toward the head of the sledgehammer
  • Swing the sledgehammer down, bringing your right hand to your left hand
  • Slam the sledgehammer down as hard as you can against the tire
  • Repeat this exercise on the other side of your body
  • Do 9 more repetitions on each side

2. Shovelglove workout

Before beginning the workout, warm up by jogging for a few minutes.


  • Sledgehammer
  • Kettlebell
  • Car tire


  • Do 10 sledge swings from each side (20 total)
  • Rest 30 seconds
  • Do 22 hand kettlebell swings
  • Do 15 push-ups
  • Rest for 2 minutes
  • Do 20 sledge swings from each side
  • Rest for 30 seconds
  • Do 10 one-hand kettlebell swings with each hand
  • Do fifteen push-ups
  • Rest for two minutes
  • Do 15 sledge swings from each side (30 total)
  • Rest for 1 minute
  • Do 30 two-hand kettlebell swings
  • Do 15 push-ups
  • Rest for 3 minutes
  • Do 30 sledge swings from each side
  • Rest for 1 minute
  • Do 15 one-hand kettlebell swings with each hand
  • Do 15 push-ups

3. Warrior sledgehammer workout

This workout provides cardiovascular benefits while working out your entire body.


  • Sledgehammer


  • Do 20 sledge swings (10 on the right side and 10 on the left)
  • Do 10 push-ups
  • Do 20 alternating sprinter lunges
  • Rest for 1 minute
  • Repeat sequence 9 times

Hammer time

Almost anyone can benefit from a sledgehammer workout. Even if you’re deconditioned, you can start with a lighter sledgehammer and work your way up to heavier ones. What’s more, because sledgehammer workouts are a type of interval training, you can begin with less intense intervals until your endurance improves and you become stronger.

The only drawback to sledgehammer workouts is that they might not be appropriate in an urban setting or a small space. If you live in an apartment in the city, then a sledgehammer workout might not be right for you. That said, if you have access to quiet, uninhabited open space, grab a sledgehammer and get to work!

  1. “Exercise of the Week: Overhead Sledgehammer Swing to Tire,” Stack, September 4, 2013.
  2. “Kettlebell & Sledgehammer Workouts,” The Nest, February 14, 2013.
  3. “Sledgehammer to Get Ripped …,”, April 21, 2017.
  4. “Will My Arms Get Bigger Swinging a Sledgehammer?,” LiveStrong, October 14, 2015.
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