Exercise guide · Intermediate · Compound

Sledge Hammer: How to Do It & Muscles Worked

The sledge hammer exercise involves swinging a sledge hammer down towards the ground, engaging the core, forearms, and shoulders. It requires coordination, strength, and proper technique to perform safely.

Primary muscles
Abs
Secondary muscles
Shoulders , Forearms
Equipment
Hammer
Level · type
Intermediate · Compound
Demonstration of the sledge hammer
Front view: muscles worked by the sledge hammer. Primary: abs. Secondary: shoulders and forearms.
Back view: muscles worked by the sledge hammer. Primary: abs. Secondary: shoulders and forearms.
Primary Secondary

How to do the sledge hammer

  1. Step 1: Stand with your feet shoulder-width apart and hold the sledge hammer with both hands.
  2. Step 2: Engage your core and keep your back straight.
  3. Step 3: Swing the sledge hammer down towards the ground, using your core and upper body strength.
  4. Step 4: As you swing down, pivot your hips and transfer the force to the hammer.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the sledge hammer by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sledge Hammer alternatives

More exercises that train the abs as their main target:

More abs exercises

See the best ab exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.