A sledge hammer can be used as a strength-training tool. Fitness classes are incorporating sledgehammers and tractor tires into a workout designed to improve your strength and power. Swinging a sledgehammer against a tire also can be an effective away to alleviate stress and aggression.
Chops
Sledge hammer chops resemble the action of splitting wood. When you perform a chop, you move the sledgehammer in a diagonal manner across your body from either your right shoulder toward your left leg, or your left shoulder toward your right leg. Fitness classes have you hitting a large tire at the bottom of this motion. This exercise strengthens your core, glutes, hips, forearms and wrists.
Forearms
Your forearms remain in a constant contraction during sledge hammer workouts. If this did not happen, you would not be able to hold onto the sledgehammer. This isometric contraction improves the strength and size of your forearms. A heavier-weighted sledgehammer will fatigue your forearms quicker, while also improving their size.
Upper Arms
You choose the angle at which you swing the sledgehammer. This angle can be over your shoulder so your bottom arm bends to lower the sledgehammer behind your body. When your bottom arm straightens to lift the hammer, your tricep contracts. Because sledgehammer workouts require a high number of repetitions, you are performing multiple tricep extensions to improve the strength of your upper arms. It is important to perform an equal number of hammer movements to the opposite side of your body for even muscular development.
Workout
As you swing your sledgehammer, switch sides every 10 to 15 strikes so you use your arms evenly. Swing the hammer to the right and to the left sides of your body. The size of your forearms will increase over time from the use of hammer exercises. As your arm size and strength improves, you will notice an improvement in your reaction time and be able to complete more repetitions than you previously could.
References
- BodyBuilding.com: Sledgehammer
- "Healthy and Fit": It's Hammer Time; Justin Grinnell; May 2011
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