Sledgehammer training is an effective whole-body exercise tool that can be used for a variety of exercises. Popular with martial artists, boxers and other hardcore fitness enthusiasts alike, sledgehammer training was even featured in the most recent "Rocky" film training montage. Sledgehammer training should only be performed in a safe, clear area. For striking exercises, make sure that your target is strong enough to withstand repeated impacts and that any surface around or below your target is equally resilient.
Sledgehammer Swinging
The most basic sledgehammer exercise is the swing. Using two hands, simply swing your sledgehammer down to hit a target on the ground. This could be an old sport-utility vehicle tire, a tree stump, a sand pit or even a patch of dirt. Swing the hammer down from your left shoulder and your right to ensure you develop both sides of your body equally. You can perform this exercise in 60-second sets or in repetitions of 30 swings, for example. Wear work gloves to protect your hands and goggles to shield your eyes from any flying debris.
Around the World
Around the world exercises target your arms, shoulders, forearms and core muscles. They develop strength, stability, coordination and control. To perform this exercise, grasp your hammer and hold it out in front of your chest with the head uppermost. Stand with your feet shoulder-width apart and your knees slightly bent. From this position, bend your arms and circle the hammer clockwise around your body. Return to the starting position and pause for a second. Perform another repetition but circle the hammer in the opposite direction. Continue circles in alternating directions for a preset time or number of repetitions. Always check behind you before performing this exercise.
Casting
Casting is a traditional Indian club exercise that develops grip, arm and shoulder strength. Because the weight of a sledgehammer is distributed similarly to an Indian club, this exercise can be performed to equal effect using the more readily available sledgehammer. Hold the hammer in one hand so that the head is uppermost and the shaft is vertical. The lower your hold is on the handle, the harder this exercise becomes, so adjust your grip accordingly. With your arm fully extended in front of you at shoulder height, bend your arm and bring the hammer back behind your head. From this position, extend your arm back out and return to the starting position.
This exercise is called casting, because the action resembles casting out a fishing line. Repeat for the desired number of repetitions and then change sides. If you have two hammers, you can perform this exercise using both arms at the same time.
Shoveling
Shoveling is a rotational exercise that works the oblique muscles in your waist and also your arms and shoulders. Stand with your feet shoulder-width apart and hold your hammer across your thighs so that your hands are as far apart as possible. From this position, dip your shoulders, twist your waist and turn so that the non-weighted end of the hammer is uppermost. Imagine you are about to shovel snow off your driveway. Twist your body and drive the hammer upward as high as you can. Continue this movement for as many repetitions as desired and then change sides. You can make this exercise more demanding by wrapping an ankle weight around the head of your hammer to increase the weight and adding a slight sideways lunge to involve your legs more.
References
- "Never Gymless: An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior"; Jason Ferruggia; 2008
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