Sledgehammer Swings

A beginner plyometrics exercise for the abs, done with a other equipment.

Main muscles: Abs
Also works: Calves, Forearms, Lats, Upper back and Shoulders
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Pull

How to do the Sledgehammer Swings

You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.
As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.
Repeat on the other side.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Sledgehammer Swings

Questions

What muscles does the Sledgehammer Swings work?

Mainly the abs, with the calves, forearms, lats, upper back and shoulders helping.

Is the Sledgehammer Swings good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Sledgehammer Swings?

Good alternatives that train the abs: Medicine Ball Full Twist, Supine One-Arm Overhead Throw or Supine Two-Arm Overhead Throw.

How many sets and reps of the Sledgehammer Swings should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).