Looking for a great total body workout you can do outside with minimal equipment? How about a workout that just makes you feel like a badass? Enter - the sledgehammer! As far as all-around strength tools, especially for your shoulders, forearms, abs, and overall core, the sledgehammer gets 5 stars!
Sledgehammers are a classic, simple tool which can be used for all kinds of exercises - practically no impact, they build strength, strength endurance, and can actually have a positive impact on your flexibility, helping your shoulders feel better than they have in years.
Bonus - since they're also excellent for grip work, making them a favorite of baseball players or grip athletes.
Exercises:
1. Offset Press
2. Offset Row
3. Front Hold
4. Side Hold
5. Behind the Back Pendulum Swing
6. Metronome
7. Pullover
8. Clean & Pullover
9. 10 to 2 Swing
10. 360 Swing
11. External Cast
12. Half Kneeling Uppercut Press
13. Pull Through Planks
14. Side Plank to T Raises
15. Levers and Rotations
16. Finger Walking
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After doing these for a month I started to do these with a light sledge with slow movements while standing on one foot or balanced in some other way to engage core. This such a perfect warmup for lifting, or increase sledge size and get a full workout! Thanks for uploading!!
That's great news Stewart, I'm glad it's helped your training out! Good luck with everything and don't hesitate to reach out or give us some updates on training!
😊ñb
I especially like the multiple angles you give. Clearly a lot of thought went into this video.
Great video sir .. frosty morning for a garden workout here in Dublin. Then chop some logs.
there’s no strength like farmer strength, thank you for the movement examples, cant wait to get strong.
It's my pleasure to have provided something worthy, I hope you've been doing well with it so far!
I call it "corn-fed" strength
Lol it's true I was raised on construction sites. Those with vanity gym muscles could never keep up with the working man
This Is AMAZING. Thank you. This is exactly the sledgehammer workouts I was looking for.
Fantastic! I hope it's been helpful!
Thanks for being one of the only videos to not just have a tire. Good shit and I’ll be putting this to use immediately.
Hi Mike, sorry to reply so late, but I appreciate the comment! One of my top priorities was to NOT use the tire... like you said, no one needs a video on that. The hammer is a good tool for specific accessory work or exercises for general fitness, so it can be used in a lot of ways. I hope training is going well!
Number 16 is seriously creative, great work.
Thank you!
Thoroughly enjoyed this
Finally... Some proper Viking exercises... Thanks.
My pleasure!
This is exactly what i was looking for. The perfect forearm training
Love forearm and grip training, it's like a forgotten piece of the puzzle in a lot of ways!
Thank you sir ! I’ll be using these workouts . Most of all I don’t need a tire . Limited space
Amazing I wouldn't have thought of half of these thank you.
Excellent range of exercises which I will be including in my workouts from now on. Thanks for posting.
I hope you've been doing well with training!
Really useful. Thanks
great moves, thanks
THANK YOU
This is awesome and you're a beast dude! 💪
Love it!
I like the exercises, I will have to try some.
My watch fits now after several months and I made great gains doing these, pull ups and push ups
dette er den beste videoen for hammertrening!
Straight to he point. Thank you!
You’re very welcome!!
good for grip and wrists
great video. exactly what I was looking for. thanks bro
Glad to hear it!
I was looking for this... The other day i saw a guy with a macebell but ican't afford a macebell do i thought sbout a sledge hammer snd here i got this video... Thanks i think tomorrow iam gonna buy a hammer
Top video Geezer 👊🏾
Appreciate it
Great video. I'm definitely going to work some of these moves into my training :)
Great, that's awesome!
I like these. Thank you! Will definitely be trying these out.
I hope you've done well with them!
@@VikingPerformanceTraining what is the weight of your sledge hammer ?
best sledge exercise video i saw by far
Thank you so much!!
Love it , going to bye hammer tomorrow. Maybe I will take on my hiking trips. Lol. Might be good for hunting rabbit .
New student, great video💪💪💪
Thank you Daniel!
Great video. Thats a hell of a lot of stones!
Haha I appreciate it! And yep... that stone collection has definitely grown like a week! Over 20 I think from 80 to 419 for Atlas Stones, and there are at least a half dozen different size shaped and slab stones for more natural stone work too.
Nice , I have a 25lb Odin Sledgehammer and 35 plates that I will eventually attach to them . This a great video for other workout’s to do thanks
Man, that'll be a great workout with that much weight and the added leverage!
I just bout a 6lb sledge and I'll be trying this gradually. My goal is once I'm good with the 6lb I'll buy an 8lb and balance the two and keep working my way up.
Genius
No tire!!!! Ty!
The front hold is a great exercise for shoulder instability, Weak shoulders will have a hard time maintaining the hammer straight and will constantly fight the hammer head from falling either sides and I'm pretty sure every muscles involved in shoulder stability (including deep muscles) get a good training that way just trying to maintain the hammer in front without falling. I ignore the weight of my sledgehammer, but I'm guessing it is 12lbs, the handle is really long and that's an old fashioned hammer (from the 30s' I guess), really beaten too but indestructible, I got it for 15€ with a pickaxe, I'm looking forward using it a lot along with my KB and a lot of bodyweight compound exercises such as pullups/chinups, pushups, dips... I'm back on that strict regiment for several weeks now and being sore, shaking, from an intense workout feels so good, I never realized how much I missed that feeling.
It really is, great points! It's one of my favorite parts about exercises a little "outside the norm" is how practically every exercise uses stabilizers, so the workouts are IMO much more effective than trying to isolate. Thanks for commenting!
You’re the sledgehammer man.
Good 1
GREAT form. This guy could wield a war hammer for real, or a 10lb Zweihänder.
I have serious appreciation for this comment!!
These are great .. I think 🤔. How about the camera like 100 feet nearer please dude ?!!
I appreciate that advice, this was an early attempt so going to get better at camera work!
In a roundabout way I started to research hammer workouts after following Tank Tolman on facebook. Some hammers his facebook wall advertises are understandably priced outside some folk's budget given fine craftsmanship those "Mjolnir" style exercise hammers that are out there, hand forged. So I meandered over to Amazon and Lowe's sites and nicely priced retail. Further search led to you. I've subscribed to your KZhead channel! Newbie question as an older athlete in his 50s = what weight of sledge hammer are you using? Do you recommend against sledge hammer exercises for someone my age? Thank you. ~ Eric
What size would you recomend for a relitvley fit 220lb man. Thanks alot
I saw this title as soon as I was wondering if there was any content on this haha
How heavy is it? Or how heavy it should be?
All are great movements. Why not turn the hammer head sideways (across), one runs less of a risk of getting bonked by the hammer head?
I get made fun of cuz my little size and my way of swing an sledge. I want to be better, how many reps and how long should I do these ??
Hi Ryan, sorry to take so long to reply! Exercises like sledgehammer exercises don't necessarily have prescribed "sets x reps" since they're such a different type of movement than traditional weights or machines. For the easier ones, I would say sets of anywhere from 15-50 (very advanced), for the harder exercises just try to do 1-2 more repetitions each workout or each week for a while. In general if you can put together a workout that makes you feel like you're working with a mix of these exercises, and increase the amount of sets/reps you're doing by 10% each week for a while, you'll make a lot of progress!
Thanks I have the sledge hammer but don't have a tire yet.
Which Sledgehammer weight is the best for sledgehammer beginners but trained people ?
8 pound sledgehammer
New hammer trainees are usually best suited with an 8-10lb hammer, while stronger trainees typically get good workouts with 12lb. After that you can REALLY level up the intensity with 16lb hammers!
What’s a good LENGTH handle for someone 5’9? I’m planning on getting a 10lb. Length says 34’, but the one in your video looks LONG lol
That's actually about right, it's just perception haha!!! Our hammers at the gym are in the 33-35" range, from tip to tail.
Really good workout! . What's the weight of the hammer ?
Looks like 8lb
This one was an 8 pounder, don't forget that not only the weight but also the DISTANCE you hold from the end of the hammer are great ways to scale difficulty up or down! Thanks for watching!
@@VikingPerformanceTraining Could only do half of what you did there with my 8lbs Hahaha
@@code3xiv It's all a forward progress game haha!
Please tell me the weight of the sledgehammer ! Thats the most important factor. I wanna workout like this !!!!
This one is a 10-pounder I believe, 6-12 pounders are a great range to do A LOT!
Mate is there any way to stop the skin from your hand coming off? I get major blisters, puts me out for a while, it sux
Either wear some sort of gloves or put grip tape around the handle
For females that want to maintain smoother hands gloves are always good. For men, i recommend powering through and getting the calluses 💪
💪
I was hoping for some tire combat
10/10
Thank you David!
@@VikingPerformanceTraining thank you for the video
Started doing with with an 8 lbs sledgehammer, after doing no exercise for a few years… take your time fellas, the pain is not worth the ego’s pride…
Check out Mark Wildman to see how to exercise with a steel mace
lol the row
Hm does this hammer weight , please ?
8 pounds/ 3.6 Kg
Time to start training for GONDOR.
Yessss!
Broooo. Went and got a 10 pound sledge to do these with holy hell its harder than he makes it look.
Im 10 mins into doing thrse drills and im beat. This is way harder than i thought cant wait to see some results lol
Mines 8lb/3600grams and its way heavy enough. I like increasing the torque in and out to change it up
@@blaksin im up to a 20 lb hammer for the swings and use the 10 lb for the other excercises i dont see much weight loss tho as i had hoped for
@@jdizzle75 these are more for building strength than losing weight. What your eating is more important for that. Stay away from added sugars, simple carbs and fast food.
@@jdizzle75 If you're still trying to lose weight; I've found the formula and it is quite simple. Eat less! It sounds over-simplified, but I cut my calories to 250-300 per meal and lost 82 pounds in 3.5 months. I can see my six-pack again after years at a 44" waist. My disabled cousin is unable to exercise, but still lost 97 pounds so far in the past 5 months using this method. You might be more irritable when dieting so heavily; A full belly gives that serotonin boost and being without it is like quitting smoking when it comes to attitude.
I got a scruffy beard and look 6 months pregnant. I am now a viking