Sledge Hammer
Learn how to do the Sledge Hammer with proper form and technique. This hammer exercise primarily targets your Abs, with secondary emphasis on Forearms, Shoulders.
How to Do the Sledge Hammer
Follow these steps to perform the Sledge Hammer with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- hammer
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Sledge Hammer?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Sledge Hammer work?
The Sledge Hammer primarily targets your Abs. Secondary muscles worked include Forearms, Shoulders. This makes it an effective exercise for developing your waist.
What equipment do I need for the Sledge Hammer?
The Sledge Hammer requires hammer. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Sledge Hammer with proper form?
Start by Stand with your feet shoulder-width apart and hold the sledge hammer with both hands. Engage your core and keep your back straight. Swing the sledge hammer down towards the ground, using your core and upper body strength. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Sledge Hammer?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Sledge Hammer?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Sledge Hammer best for?
The Sledge Hammer fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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