Strength Training · Functional Fitness · Conditioning
Sledgehammer Tire Strike
The sledgehammer tire strike is a diagonal swing into a stationary tire that trains rotational power, upper-body strength, and conditioning.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Stand facing the tire with feet shoulder-width apart, one foot slightly back, and knees soft.
- Grip the handle with your lower hand near the end and your upper hand around the middle.
- Raise the hammer over the shoulder on your upper-hand side.
- Swing the head diagonally down into the center of the tire's upper sidewall.
- Absorb the rebound through bent elbows while keeping both hands on the handle.
- Lower the hammer head to rest on the tire.
Form cues
- Exhale sharply on impact.
- Let your rear heel turn.
- Keep your ribs over your hips.
Common mistakes
- Swinging with arms aloneTurn your hips and torso together to contribute to the downswing.
- Standing too far awayMove closer until the hammer reaches the impact point without you stretching forward.
- Chasing speedPause between strikes until you can hit the same spot consistently.
Safety
A missed strike or uncontrolled rebound can send the hammer toward your legs, head, or another person. Excessive weight or fatigue can also strain your shoulders or back during the swing.
- Place the tire flat on nonslip ground with enough clearance for the full swing and rebound; keep other people outside that area.
- Inspect the hammer for a loose head or damaged handle and the tire for exposed wires before use.
- Start with a light hammer and low-power strikes; end the set if your grip or accuracy deteriorates.
- Wait until the hammer stops moving before switching hands or releasing it.
If you have shoulder, wrist, or back pain, or difficulty controlling rotation, seek advice from a physiotherapist before attempting loaded strikes.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Training Sledgehammer
- Weighted Training Tire
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 45 sec
Count each tire contact as one rep, using equal repetitions with each hand in the upper position.