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By Ross Enamait – Published in 2006

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The sledgehammer has been a conditioning tool amongst fighters since the inception of combat sports. It is certainly not a new tool in the arsenal of combat athletes. It is however an inexpensive and excellent conditioning device. Unfortunately, the reemergence of sledgehammer training in the modern era has caused some confusion regarding this simple, yet effective training tool. This article will clarify the confusion, while also offering some brief workouts that will spice up your conditioning routine.

For starters, swinging a sledgehammer offers numerous benefits. A condensed list includes:

• Improve work capacity
• Develop core strength
• Enhance grip and forearm strength

I highly recommend the sledgehammer for all combat athletes. As a young fighter, I regularly used both an ax and sledgehammer and can testify firsthand to the results. Sledgehammer training will undoubtedly improve your ability to maintain explosive power, round after round.

Purchasing A Sledgehammer

The Internet is often described as the Information Highway, as information is readily available and transferred throughout the world. Unfortunately, the Internet can also become a Misinformation Highway. This has happened with sledgehammer training. Many athletes now believe that an expensive, designer sledgehammer is required for optimal results. They have been told that regular sledgehammers are cheap and destined to break.

This is not true, particularly when your sledgehammer is used to beat a rubber tire. Rubber is a very forgiving surface. You can purchase a fine sledgehammer for approximately $2 a pound. Home Depot carries a brand (Ludell) that guarantees its handles for life. The hammer’s head is also literally impossible to remove, particularly when striking a tire.

Here is a close-up of the handle:

Of course not…

Combat takes place at warp speed. To prepare for such speed and intensity, you must train specific to your needs. Furthermore, speed strength is defined as the ability to quickly execute an unloaded movement or a movement against a relatively small external resistance. The principal method of developing speed strength is with light loads. You do not use heavy loads to develop this strength quality.

If you have never used a sledgehammer, I recommend starting with an 8 or 10-pounder. Do not make the mistake of starting with the largest sledge that you can find. Make no mistake about it, you can achieve a tremendous workout with a 10-pound sledgehammer. Remember, we are using the sledgehammer as a conditioning tool. You must maintain speed and intensity throughout each drill. If your sledge is too heavy, you will have difficulty completing the drills. Your swings will become slower, and less frequent, minimizing the training effect.

Smashing A Large Tire

A rubber tire is an ideal choice to absorb the impact of each sledgehammer swing. You can even bring a tire indoors. In the video below, you will see how I have positioned a tire on top of an old chair cushion. This set-up is very convenient for indoor use. Sledgehammer training is not limited to the outdoors.

When you strike the tire, you can expect the sledge to rebound slightly upon impact. The rebounding nature of the tire will enhance wrist stability and strengthen the forearms and grip.

Finding A Tire

You can often find a used tire for free. Most tire dealers have old tires, which are no longer suitable for use. The dealer must pay to dispose of the tires. They will be more than eager for you to haul the tire away for free. Find a shop that supplies large tires for trucks and tractors. Tractors use huge tires that are perfect for sledgehammer training.

Swinging The Sledge

Once you obtain a tire and sledgehammer, you are ready for some intense conditioning workouts. Although several swinging variations exist, I suggest keeping it simple. We are not training for the Sledgehammer Olympics. In my opinion, vertical and diagonal swinging are the two most effective sledgehammer variations. As an athlete, you have several training objectives. Do not complicate the process by creating elaborate swinging techniques. Stick with the basic movements.

With a diagonal swing, you will stand approximately 1 to 2 feet from the tire. The hammer starts on one side, and comes across the body diagonally until striking the tire. To swing the hammer, one hand will remain stationary at the bottom of the handle.

When you position yourself behind the tire, you may assume a staggered stance, with one foot slightly in front of the other. In the beginning of the video, you can see my left foot is closest to the tire (while swinging from the right side). This stance allows me to generate more hip action on the downward portion of the swing. The sledge starts on my right side, and travels across my body. My right hand slides down the sledge, away from the stationary hand as it is loaded behind my right shoulder. The hand then slides back towards the stationary hand during the downward motion.

If three minutes is too difficult, start with two minute rounds. Alternate hand position (right hand dominant and then left hand dominant) every 10 to 20 swings.

Another option is to simply set a timer for 5 or 10 minutes and challenge yourself to swing the sledge as many times as possible. Strive to improve the total number of swings each time that you attempt the challenge.

A similar variation involves a repetition race. You will race yourself (or a training partner) to achieve a certain number of swings. For example, attempt to swing the sledgehammer 200 times as fast as possible. Constantly challenge yourself to reduce the time required to achieve this goal.

Furthermore, the sledgehammer can be used as part of an integrated conditioning drill. You will simply mix and match various conditioning drills into one routine. A sample is provided in .

Summary

As you can see, there are many options when it comes to sledgehammer training. The sledgehammer can be added to almost any workout. A fighter can close his gym work with a few minutes on the sledge. You do not need to isolate the sledgehammer from your main workout. As a competitive athlete, you must already juggle an often crammed schedule. Simply add a few minutes of sledgehammer training to your routine every other day, and you will certainly notice improvements in endurance, core strength, grip strength, and more.