St. Wilhelm's, Member 00010, Perris, Sledge Hammer Workout

[sunny8prdn8]

have people run out of things to do??

[simplesandwichman]

What did you put in the middle of the tire?...does that keep it from moving around and tipping over?...

[LPF04]

It's a piece of wood. Its a 4x6 which keeps the tire from collapsing when hitting it with the sledge. I usually hit it about the quarter mark of the tire. If you're too close to the wood you'll snap the lag bolts and in the middle (directly across from the piece of wood) you'll collapse the tire.

The piece of wood also has a floor flange on it so you can add olympic weights and use it as a sled. There's an eye bolt at one end to add the rope.

[wmbecerra]

Has this exercise helped you increase your rows or DL?

[LPF04]

No, this routine definitely reduced them. All the cardio killed my single maxes in both. I just didn't eat enough and started losing weight.

[ekiezama]

he doesn t do the execution with power , i think u should training and work on that !!!!!! i use some maybe less heavy but do much powerful and explosive!!!!! and believe me is work!!!!

[LPF04]

If I wanted to work on power I'd definitely not swing the sledge for 2 and half minutes.

If you look at the workout at the beginning I start by running a lap (.8 miles) before swinging the sledge.

Then take a break and start swinging again, break and run sprints for another lap.

Hard to work on power with all that cardio/conditioning.

[McCourt06]

T-Nation turned me on to sledgehammer workouts.

Just picked up a 10lb and a 16lb today!

I'm so pumped to start!

[themmaunderground]

just picked up a 16 pound sledge last night. Can't wait to try this out

[LPF04]

So how it go?

[muerteverde]

I just got a big tractor tire and a 12 pound sledge! So excited because I can alternate the hammering with flipping the tire too.

[LPF04]

Sounds sweet, post a link so I can check it out.

[diesel7777777]

What's that in the tire there?

[LPF04]

Piece of 4x6 to keep the tire from collapsing and also to allow the tire to be used as a sled.

You'll see a floor flange and pipe sticking up in the middle. Add the weights and a rope to the eye hook on the side of the tire.

[pharaonicvs]

how much should the sledgehammer weight ? if u are a big guy,, how many kilograms should it be ?

[LPF04]

I'm a little guy so I started with 8lbs. I made a variable weighted sledge and 16 lbs is about my max, I tend to get sloppy as the weight gets heavier.

I'd say don't stick to just one weight change it up.

[ggdogg06]

I used to be a well-driller and a sledge hammer was my best friend. I didn't work out the entire time I worked their and had the best muscle stamina of my life!!!

[WISHICAREBUTIDONT]

How's your back?

[LPF04]

Much stronger. Why?

[budoka34]

Good stuff!

People will not get it until they try it.

[nigel702]

What is the purpose exactly of the sledge to tire? I see where the conditioning like cardio and what not, but is that all it is?

[LPF04]

In addition to cardio, you'll have muscular conditioning.  Your hands, forearms, back, and butt will be extremely sore the first few times you do it.

Give it a shot and see what you think.

[wmbecerra]

Try a 12 lb sledge

[LPF04]

Still waiting for you to start with the 8.