Sledge Hammer

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Matutunan kung paano gawin ang Sledge Hammer nang may tamang form at technique. Ang hammer exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Forearms, Shoulders.

Sledge Hammer exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Sledge Hammer

Sundin ang mga hakbang na ito para maisagawa ang Sledge Hammer nang may tamang form:

  1. 1Tumayo nang may pagitan ng balikat ang mga paa at hawakan ang sledge hammer nang may magkabilang kamay.
  2. 2I-engage ang core at panatilihing tuwid ang likod.
  3. 3Iikot ang sledge hammer pababa patungo sa lupa, gamit ang lakas ng core at itaas na katawan.
  4. 4Habang bumababa ang ikot, i-pivot ang mga balakang at ilipat ang puwersa sa martilyo.
  5. 5Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Sledge Hammer

Primary

abs

Secondary

forearmsshoulders

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:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Sledge Hammer?

Ang Sledge Hammer ay pangunahing nagta-target sa iyong Abs. Ang mga secondary muscles na ginagamit ay kabilang ang Forearms, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong waist.

Anong equipment ang kailangan ko para sa Sledge Hammer?

Ang Sledge Hammer ay nangangailangan ng hammer. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Sledge Hammer nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may pagitan ng balikat ang mga paa at hawakan ang sledge hammer nang may magkabilang kamay. I-engage ang core at panatilihing tuwid ang likod. Iikot ang sledge hammer pababa patungo sa lupa, gamit ang lakas ng core at itaas na katawan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Sledge Hammer sa Cora

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