Sledgehammer Training



By Ross Enamait - Published in 2006




Includes Video Demonstration Below






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:





Sledge Handle




Sledgehammers are available in a variety of sizes. Most hardware
stores will carry 8, 10, 12, and 16-pound sledgehammers. You will
occasionally see a 20-pound sledgehammer, but this size is not as
common.

Is Bigger Really Better?



Another common sledgehammer myth is in regards to the optimal size.
There are those who believe a 16 or 20-pound sledgehammer is not heavy
enough for a quality workout. They instead seek out extremely large
(and expensive) models.
This is not necessary.


A simple understanding of Newton’s second law of motion will clarify this confusion. Acceleration depends directly upon the net force acting upon the object, and inversely
upon the mass of the object. As the mass of the object increases, its
acceleration will decrease. Consequently, you can often generate more
force with a lighter sledgehammer.

If you’ve ever split wood, you will understand that less can be more
when it comes to maul size. You are better off swinging a 6-pound maul,
as opposed to the 8 or 10-pounder. You can swing the lighter maul with
much more speed. Velocity is more important than mass when it comes to
splitting wood.

In my opinion, there is no need to progress past a 20-pound
sledgehammer. In many cases, you will not need more than 10 or 12
pounds. The sledgehammer is a conditioning tool. For optimal results,
you must maintain a fast and intense pace.


Consider a boxer who punches the bag with 16 ounce training
gloves. Does the athlete outgrow his 16 ounce gloves? Is there a need
to progress to 5 and then 10 pound boxing gloves?

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.

It will feel natural to start the sledgehammer from your dominant side.
For example, I am right handed, so it is natural for me to swing from
right to left. It may feel awkward to swing the sledgehammer from your
weak side. One of the benefits of sledgehammer training is its ability
to even out your left and right sides. You will become more coordinated
with your non-dominant hand. Combat athletes require ambidextrous
coordination. Consider a right-handed boxer who fights from the
traditional stance (left foot in front). This boxer will jab with his
left hand (non-dominant side). A good boxer will throw his jab more
frequently than any other punch. The jab is the single most important
punch in boxing. A good boxer can win rounds with the jab alone. To
develop a crisp, whip-like jab, you will require coordination from your
non-dominant side.

---

If you wish to include another swinging variation, you can work with
the vertical swing. For this variation, both hands will remain
stationary at the bottom of the handle. This variation is much more
difficult with a heavy sledgehammer.

During the vertical swing, you will assume approximately a shoulder
width stance, with parallel feet. Alternate your hand position (which
hand is on top and bottom) periodically to ensure balanced development.





Vertical Swing







Workout Options



There are several options for sledgehammer training. A few of my favorites include:

1. Tabata Intervals
   
2. Timed Rounds
   
3. Repetition Race
   
4. Integrated Circuits
   

In the video below, I have demonstrated Tabata intervals with the
sledgehammer. For those who are unfamiliar with Tabata intervals, refer
to this article.


When performing Tabata’s with a sledge, I recommend alternating sides
after each interval. For example, I start the drill by swinging from
right to left for one 20-second interval. I then change sides for the
second interval (left to right). I will continue to alternate to ensure
balanced development.

Each Tabata interval will last 4 minutes (8 x 20 seconds of work, plus
10 seconds of rest after each interval). This brief session makes an
ideal finisher to any strength or conditioning workout.









If one round is not enough, consider the following 12 minute drill:

1. Tabata Sledgehammer Swings
   
2. Tabata Squats
   
3. Tabata Sledgehammer Swings
   

Another option for sledgehammer swinging involves swinging the hammer
for full rounds. You can use multiple 2 or 3 minute rounds, or even one
lengthy 10 minute round.

One sample workout could include:

• 4 x 3 minute rounds
  
• Rest 1 minute between rounds
  

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 this article.


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.

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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at





ross@rosstraining.com
http://www.rosstraining.com/articles/sledge.html