Abs exercise · hammer
Sledge Hammer
The sledge hammer is a hammer exercise that targets the abs, with the forearms and shoulders assisting.
- Target muscle
- Abs
- Also works
- Forearms, shoulders
- Equipment
- Hammer
- Body part
- Waist
How to do the sledge hammer
- 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.
- As you swing down, pivot your hips and transfer the force to the hammer.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the abs. The forearms and shoulders work as secondary muscles. See all ab exercises.
