Sledgehammer Tire Slam

Lats, Obliques, Shoulders, Core, Biceps, TricepsSledgehammer, Tire

Sledgehammer strikes are a functional conditioning movement that builds core strength and upper-body power. Perform equal reps on both sides for balanced development.

How to do it

1Stand in front of the tire with feet shoulder-width apart and knees slightly bent.

2Grip the hammer with one hand near the base of the handle and the other near the head.

3Bring the sledgehammer overhead in a wide arc, slightly rotating your torso.

4Drive the hammer down into the tire, sliding your top hand down to meet your bottom hand.

5Let the hammer rebound off the rubber, catch it, and reset for the next strike.

Common mistakes

Rounding your lower back on impact, putting unnecessary strain on your spine.

Swinging with just your arms without engaging your core and hips, reducing strike power and overloading shoulders.

Gripping too tightly with both hands without sliding the top hand, losing control and fluid motion.

Breathing

Inhale as you wind up and bring the hammer overhead. Exhale sharply as you strike the tire.

Make it harder or easier

To make it easier, use a lighter hammer or shorten your swing arc.

To make it harder, use a heavier hammer or step up the pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.