The sledge hammer strike is a full-body conditioning exercise where you swing a sledgehammer overhead and strike a tractor tire repeatedly. It builds explosive rotational power, lat strength, core engagement, and cardiovascular conditioning. It is a staple in strongman and CrossFit training.
Muscle Group
Back, Cardio, Core, Latissimus Dorsi, Shoulders
Equipment Required
Other
Type
Cardio
Equipment
Other
Difficulty
Intermediate
Key Benefits
- Builds explosive rotational power
- Develops lat and core strength
- Excellent cardiovascular conditioning
- Trains coordination and timing
- Stress-relieving
- Used in strongman and CrossFit training
How to perform
- Stand in front of a tractor tire with feet shoulder-width apart. Hold a sledgehammer with both hands, dominant hand near the head, non-dominant hand at the base of the handle.
- Lift the sledgehammer overhead. Slide your dominant hand down toward your non-dominant hand as you raise.
- At the top, both hands meet at the bottom of the handle.
- Drive the sledgehammer down with explosive force, striking the tire.
- Use your hips, lats, and core — not just your arms.
- The non-dominant hand stays at the base; the dominant hand slides up and down the handle.
- Alternate sides — strike right, then left, alternating dominant hand position.
- Perform for 30 to 60 seconds per round.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Back
Primary
Glutes
Primary