Sledgehammer Swings
This is a great functional strength, speed, coordination, and conditioning tool. If you have never swung a sledgehammer then you may need someone to properly teach this exercise to you in person to prevent injuring yourself. However, the technique for swinging the Sledgehammer Right Handed is as follows:
Stand facing a tire (or some object that you are certain is safe to hit with a sledgehammer) with your left hand at the far end of the sledgehammer and your right hand at the top of the sledgehammer (just below the hammer head). Turn your body slightly to the right and let the hammer move down and back (on the right side of your body) and begin to make a large arc (circular motion). After it goes down and back, it will begin to move up and over (a continuation of the big circle you are making with the hammer). Once the hammer is overhead and begins to come down to the front towards the tire, let your right hand slide down the hammer until it bumps into the left hand (so that at this point the two hands are touching each other). The right hand bumping into the left hand shoulder happen either right before the hammer hits the tire, or right at the exact moment that the hammer hits the tire. After the hammer bounces back up off of the tire, release the right hand and catch the upper part of the hammer handle with the right hand again (the same place that your right hand started out) and repeat the process again.
After finishing the planned number of reps on the right hand, switch to the left and perform the same routine with the left hand (but everything will be opposite of course).
Do not attempt to do your hammer swings fast or powerfully until you have fully mastered the technique with a relaxed easy pace. Trying to swing the hammer hard before you are ready is asking for serious trouble. Be conservative and patient. Allow you body to master the movement before applying power.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
Stand facing a tire (or some object that you are certain is safe to hit with a sledgehammer) with your left hand at the far end of the sledgehammer and your right hand at the top of the sledgehammer (just below the hammer head). Turn your body slightly to the right and let the hammer move down and back (on the right side of your body) and begin to make a large arc (circular motion). After it goes down and back, it will begin to move up and over (a continuation of the big circle you are making with the hammer). Once the hammer is overhead and begins to come down to the front towards the tire, let your right hand slide down the hammer until it bumps into the left hand (so that at this point the two hands are touching each other). The right hand bumping into the left hand shoulder happen either right before the hammer hits the tire, or right at the exact moment that the hammer hits the tire. After the hammer bounces back up off of the tire, release the right hand and catch the upper part of the hammer handle with the right hand again (the same place that your right hand started out) and repeat the process again.
After finishing the planned number of reps on the right hand, switch to the left and perform the same routine with the left hand (but everything will be opposite of course).
Do not attempt to do your hammer swings fast or powerfully until you have fully mastered the technique with a relaxed easy pace. Trying to swing the hammer hard before you are ready is asking for serious trouble. Be conservative and patient. Allow you body to master the movement before applying power.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com