Sledge Hammer
HammerBeginner
Hold the sledgehammer with both hands. Swing the sledgehammer over your shoulder and forcefully bring it down towards the ground. Repeat the motion in a controlled manner.
How to perform the Sledge Hammer
- Set up. Set up in a stable, balanced starting position appropriate for the Sledge Hammer using your hammer.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
See the full demonstration video, cues, and common mistakes inside Fitly.
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