Sledgehammer swings are basically an aggressive form of the wood chopper exercise that emphasizes recurring sledgehammer hits on the tire. Most gyms have a tire on hand, and they probably have a sledgehammer behind the desk for you to use. Just ask.
"Not only will you work your core, but your shoulders, back, traps, and arms are also going to feel the burn of this exercise. The added bonus is that you build muscular endurance, and you'll probably be surprised at how elevated your heart rate is, which means you are torching calories," said Chadwell.
- Get a good grip on the sledgehammer or dumbbell.
- Your hands should be stacked one on top of the other at the bottom of the handle.
- Bend your elbows and bring the sledgehammer up and over your shoulder, similar to how you'd hold a baseball bat.
- Using as much force as you can, bring the hammer down on the tire. Hold on tight because it will bounce when it strikes the rubber.
- Begin with 15 to 25 swings on one side. Then alternate your hand position and the side with which you bring the hammer over your shoulder for another 20 to 30 swings. Rest after you've worked both sides. Then complete one or two more rounds.
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