How to do the Sledge Hammer
Sledge Hammer is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using hammer, it falls under the cardio category. Secondary muscles engaged include Forearms and Shoulders.
Sledge Hammer demonstration · © GymiaFit
Sledge Hammer at a glance
- Primary muscles
- Abs
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Hammer
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Sledge Hammer step by step
- 1Stand with your feet shoulder-width apart and hold the sledge hammer with both hands.
- 2Engage your core and keep your back straight.
- 3Swing the sledge hammer down towards the ground, using your core and upper body strength.
- 4As you swing down, pivot your hips and transfer the force to the hammer.
- 5Repeat for the desired number of repetitions.
Sledge Hammer — questions
What muscles does the Sledge Hammer work?
The Sledge Hammer primarily targets the Abs. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Sledge Hammer?
You need hammer. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Sledge Hammer suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Sledge Hammer?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Sledge Hammer demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.