One of the more unlikely tools in our fitness equipment armoury is the sledgehammer. Surprisingly manual-labour tool doubles as a superb total body muscular endurance exercise, a great power developer, a very effective weight management method and a way to increase both aerobic and anaerobic endurance. In terms of cost, effectiveness and versatility, sledgehammer training makes a great addition to almost any training programme.

 

Let’s look at the reasons why sledgehammer training is so good…

1) Swinging a sledgehammer is a full body activity. Swinging the sledge uses just about every muscle group…the muscles of the forearms are used in gripping, the latisimus dorsi muscles of the back are used in the downward phase of a strike whereas the deltoid muscles around the shoulders are used in the return to the overhead position. The core including the rectus abdominus and obliques work very hard in the downward phase of sledgehammer swings along side the hip flexors. And even the legs get involved as they have to keep you anchored to the floor. You’d be hard pressed to find a muscle group not involved in swinging the sledge!

2) Multiple fitness components can be trained with a sledgehammer. By using a variety of rep and set schemes (discussed later) it is possible to target power, muscular endurance, cardiovascular fitness and anaerobic conditioning. Regardless of your goal, sledgehammer training will probably make a fine addition to your current training routine.

3) Sledgehammer training is very cost effective. Many of you will have a sledgehammer in your basement or garage but even if you have to go and buy one especially for exercise they are very reasonably priced and easy to get hold of. My hammer came from a regular DIY store and cost $35 or about £16.00 and it’s very unlikely it will ever wear out. As a striking surface I like to use and old SUV tire I picked up for free from a local tire dealer. Most tire dealers are only too happy for you to take away an old tire as they have to pay to have them collected.

4) Training with a sledgehammer is fun! You get to hit something as hard as you can, as often as you like with no legal ramifications! It’s a great way to work off the frustrations of the day leaving you calm and relaxed after your workout. It’s very therapeutic!

5) The techniques are very easy to learn. Swinging the sledgehammer is a natural movement which is quickly mastered. It’s a very instant workout which, although simple, can be as demanding as you make it.

6) Sledgehammer training is great for fat loss.

Any sledgehammer training will burn plenty of calories but probably the best way to get the most of your hammer workout is to utilise intervals. Interval training is probably the most efficient and effective method for fat loss available and out performs steady state cardio almost every time in calorie expenditure tests. Because of EPOC (what we used to call Oxygen Debt) your body will not only burn lots of energy during a sledgehammer workout but also continue burning energy at an elevated rate long after your workout has finished. It’s like getting two workouts for the price of one! Combined with a calorie controlled diet, sledgehammer intervals are a superb way to shed a few pounds while toning and strengthening the whole body.

Equipment

Clearly, you’ll need a sledgehammer. You can pick one up from a regular DIY store for a very fair price. In terms of what weight to buy I suggest from 6lbs for lighter exercisers and those looking to swing at a higher cadence to 15lbs for bigger exercisers or for those looking for a slower cadence. I am an experienced and fairly advanced exerciser and I mainly use a 10lb hammer and have only recently started using a 14lb hammer and I have never found my lighter hammer to provide an easy workout.

For striking surfaces you have a couple of choices. As previously mentioned, an old tire is a great target. A tire will absorb some of the shock of the impact, thus reducing noise, impact on the hands/wrists as well as making the hammer bounce slightly to aid in setting a good rhythm. This is my preferred striking surface and the one you will see in the video accompanying this article. Alternatively you may choose to use your hammer outside where you may have access to a sand pit, an area of soil, an old log stump or something similar. There is nothing wrong with any of these surfaces so long as they have a “bit of give” which will reduce the shock you’ll feel when you use the hammer. I have used my hammer on a deserted beach which and that worked fine except I ended up with a light dusting of sand all over my sweaty head!

Which ever surface you choose for your sledgehammer training, always ensure you have plenty of space around you and clearance above your head and that the surface you are hitting has some “give” to it. Hard surfaces like concrete or cement are not recommended.

If you are using your hammer for high reps, I also suggest a pair of robust gloves. I use basic work gloves which I bought for about $10 to avoid any blisters however if I’m doing sets of 20 strikes or less I often don’t use my gloves and have had no ill effects.

Swinging Techniques

Swinging the hammer isn’t technically demanding but it does require some coordination. It’s important to have sound technique before going crazy with your hammer otherwise there is a possibility of serious self-inflicted injury. There are a few “schools of thought” when it comes to hammer swinging – all of which work well and it’s really a matter of personal preference as to which one you select. In the accompanying video you’ll see the following swinging techniques…left hand lead, right hand lead, alternating hands and “no choke” where both hands are kept near the end of the hammer handle. In addition you’ll also see me stood on the ground and also on top of the tire which provides a unique challenge for more advanced exercisers…

In part 2 of this article we’ll look at ways of organising your sledgehammer workouts…

 

Part two of this article coming tomorrow…