Sledgehammer exercises

CrossFit is notable for the fact that for training in this sport, you can use almost any improvised equipment, very often not even sports at all. Perhaps only in CrossFit one can observe how athletes perform very spectacular exercises with a sledgehammer and a tire.

Initially, these exercises were an obligatory part of the functional training of mixed martial arts fighters, since they very well developed strength endurance and the power of punches. However, over time, they firmly settled in CrossFit, as all athletes liked it.

To train in such an unusual way, you only need two shells: a sledgehammer and a heavy thick tire. Despite such a simple equipment, such exercises make it possible to develop a lot of useful qualities that will provide you with invaluable help. Which ones - read in our today's article.

The benefits of training with a sledgehammer

By hitting the tire with a sledgehammer, you develop core strength endurance, coordination and explosive strength. There is also a complex load on almost all large muscle groups of the body, due to which your muscles will gradually grow.

The calorie consumption of hitting tires is sky-high. It is several times higher than the consumption when performing classical cardio activities, such as jogging or a stationary bike, which leads to more intense fat burning, weight loss and improved relief.

After a few weeks of regular training with a sledgehammer, you will notice that the power of the blow has increased significantly, and any throws from the stance are much sharper and faster. This is due to the well-coordinated work of the muscles of the back, arms, shoulders and legs, from which fighting skills are formed.

Tire strikes can be performed with a sledgehammer or a heavy hammer. Of course, in both cases, you need to hit the tire with a more elongated part so that there is no strong uncontrolled recoil.

What muscles work?

The main work is done by the "percussion" muscles:

• latissimus dorsi;
• shoulders;
• spine extensors.

It is these muscles that are responsible for a strong and quick punch. The biceps and forearms work a little less. The gluteal and calf muscles act as stabilizers.

Execution technique

Despite the fact that, at first glance, the exercise seems to be technically elementary, there are a number of rules regarding the technique of performing an exercise with a sledgehammer that you should pay attention to.

1. Grasp the end of the sledgehammer and stand about half a meter from the tire. Hold the handle firmly so it doesn't slip out of your hands. Keep your feet parallel to each other, back straight. Your position must be stable.
2. Make a wide swing with the sledgehammer in a circular motion over your right shoulder. In this case, the left palm is located closer to the end of the hammer. After each repetition, you need to change the position of the hands. There is nothing difficult in this, after the first normal approach it will happen automatically. This phase of the movement should be done with minimal effort, you shouldn't invest too much in lifting the sledgehammer, otherwise you will quickly get tired.
3. You need to swing not only with your hands, but with your whole body, the sledgehammer should soar up as quickly as possible.
4. When the hammer is perpendicular to the floor, there will be a small dead center. At this point, you need to stop swinging and relax your arms and shoulders. It is necessary to lower the sledgehammer down as quickly as possible so that the blow is powerful. To do this, we sharply lean forward and help ourselves with the gluteal muscles. Most of all, it resembles chopping wood. The blow should occur on exhalation.
5. Immediately after you hit the tire, start unbending your lower back, otherwise the sledgehammer may fly straight into your forehead. Most of the distance up the sledgehammer must travel by inertia. Your task is to intercept it at the moment when it will be located approximately at the level of the belt, and change the side of the swing. Alternate the right and left sides for each rep.

This is not the only way to complete the exercise. Depending on the goals, the technique of performing the exercise can be modified. For example, to increase the functionality of the exercise, boxers also change their stance with each repetition, putting their right or left foot forward. This option puts more stress on the muscles of the legs, since they have all the support.

You can also hit the tire by swinging from behind your head. So the blow will turn out to be no less powerful, but for untrained athletes, the lower back will quickly get tired of this.

You can strike by holding the sledgehammer with one hand and using the other to maintain balance.

Exercise recommendations

To get the most out of your CrossFit or MMA workout with a sledgehammer and tire, it's recommended to follow these simple tips:

1. Perform two to four sets of hammer blows on the tire in one workout. Time under load is important here. Two to two and a half minutes of continuous intensive work is the indicator to which you should strive. During this time, a trained athlete will have time to make at least a hundred powerful strikes.
2. Watch your pulse. This exercise is great for discharging the psyche and relieves stress. With its help, you can easily throw unnecessary negativity out of your head, but sometimes it can be difficult to stop. If, after the approach, you start to tingle in your temples or in the back of your head, this is not normal. In this case, the intensity should be slightly reduced.
3. Do not round your back on impact. Even though the weight of a sledgehammer is usually about 10 kg, the risk of spinal injury is quite high due to the explosive manner of execution.
4. Be sure to warm up before doing this exercise. It is performed in an explosive manner, which means that the risk of getting any damage is always present. A couple of sets of pull-ups on the horizontal bar, push-ups, hyperextensions, joint gymnastics and a little cardio are what you need.
5. Watch your breathing. The blow should take place on exhalation, swing with a sledgehammer - on inhalation. Not the other way around. If you get lost with this breathing rate, it is better to take a short pause and start over. Improper breathing will lead to much less oxygen entering the body, muscles will quickly get tired, and blood pressure will rise.
6. To experience the full benefits of this exercise, it is recommended to do it at least three times a week. This is a great cardio option after strength training. A 10-minute series of bumps on the tire with short rest intervals replaces the monotonous 40 minutes of walking on a treadmill.

What exercises to alternate with a sledgehammer?

An exercise such as hitting a tire with a sledgehammer is best alternated with those that have similar functions, that is, make the muscles of the torso stronger and more enduring. Ideal for horizontal ropes rotations, handstand push-ups, rope climbing, chin-ups, burpees, barbell thrusters, etc.

If your goal is inhuman endurance, then raise the bar higher. Combine hitting the tire with double jumping rope, rowing in the machine, and power exits on the rings.

An option for the real sports maniacs - right after you are done hitting the tire with a sledgehammer, go to tire flips. It is best to do this outdoors, so as not to be constrained by the walls of the gym.

Of course, the tire should be impressive. A spare tire from a passenger car lying on the balcony will not work here.

You can easily find the equipment you need at the tire service. For training, an old tire from KamAZ or BelAZ would be ideal.

Crossfit complexes with exercise

We bring to your attention several crossfit complexes containing blows with a sledgehammer on the tire.

Note: the complex indicates the total number of strokes that must be done with both hands. As a reminder, the recommended working style is to switch hands after each rep.

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