Sledgehammer training is nothing new. Men of old were pounding stakes, demolishing a building, and using the tools there were or at least looked the same as a sledge. It is amazing to see us, athletes, now using a tool that was in the hands of some of the grittiest human beings of the time.
These men and even women are swinging a hammer around all day long in order to break something down or build something up. To put food on the plates of their family. To give their children a life that wouldn’t be possible if mom or dad didn’t go out and take care of business.
The sledgehammer is even used in our military services. We are talking about the men and women who put on a uniform to keep us safe. They are willing to die for their country. Swinging a sledgehammer to breach buildings. Doing so with such skill it only takes one swift motion in the right place.
Now, what does this have to do with building grit? Everything. These ladies and gentlemen training indirectly using this tool. They are training with it for a purpose and we can benefits from these lessons as well!
Hand Strength
Sledgehammer training is extremely versatile. You can do a number of movements with it that you simply can’t with other pieces of equipment. You will get hand strength simply by swinging the sledge but you can add in specific movements that will directly affect your grip!
Finger walking the sledge is one of them. Grab the handle of the sledge with the head of it resting on the floor. The goal is to walk your fingers bringing the head of the hammer to your hand.
You can also do a number of lever movements, pronation/supination of the wrist is a great way to build up thumb, pinkie and overall wrist strength. The importance of grip strength in all sports is highly underestimated. Those with strong paws are always one step ahead.
Conditioning
Timed sets of sledgehammer slams are a lung burner. Typically sledgehammer training is done on a tire of some sort. This not only gives you a surface to hit without destroying your mom’s lawn, but it also provides you with a bounce. That bounce is going to make it that much easier to get into the next rep. That bounce is whats going to help facilitate that extreme conditioning effect.
Explosive Strength
Slamming down a sledgehammer is a full body, violent movement. If you are really trying it is as explosive as it gets. You have to really build up the tension and release it at the right moment. Those that have ever swung a sledgehammer know that it is by any means an easy action.
However, using a weight that is appropriate for building that aspect of training is the most important. You cannot use a sledge that is too light because when you hit the tire it will just bounce right back to the starting position without and activity on the part of the athlete. You need to pick a sledge that you can control but also requires you to be active throughout the entire movement. Remember to be as explosive as possible on the actual slam aspect of the motion.
Mix Things Up
This one is simple enough. The “normal” aspects of training can become boring. Strength training, and conditioning training in the conventional sense are great. I am by no means advocating for it to disappear. However, adding in sledgehammer training is a great way to keep your athletes body from adapting as well as remaining involved fully in the training. It is a great way to mix things up and get your athlete back to being enthusiastic about training. Remember your playing a sport for fun. Adding some fun into your training is going to go along way!
Train All Planes
Sledgehammer training allows your athlete to move in all planes of motion. Sports are generally played in multiple planes. So it only makes sense for your athlete to be training in as many relevant planes of motion as possible.
Swinging the sledge from the side, overhead, and moving from side to side while swinging the sledge are all great ways to hit every plane. The fact that you can get in to ever plane is a great excuse to be creative with your training methods. Again have fun with it. As long as you are being safe.
Core Strength
The core is the central aspect of swinging a sledgehammer. IF you have a weak core the sledgehammer is going to exploit it fast. You need to drive the sledge itself with your core.When you are working transverse (side) you need to drive that rotation with your entire core. When you bring the hammer down from overhead you need to do so with your core.
You name the motion done with the sledgehammer you are going to build up the ore while doing it. You do not need to spend all your time doing a crunch. Get out the sledge and pound that tire!
Functional
As stated at the beginning of this list. Grunts have been using this tool for decades if not centuries. It is a tool that has an actual purpose. Legitimate function. Using this tool is going to prepare you for life. Never mind your ability to play a sport. It is going to provide your body with the systems it needs to be bulletproof.
That is the goal of all this training we are doing. We are looking to build a body that is virtually indestructible. We want to be ready to do anything at any time. That is what function is to me. Being ready and willing to do anything asked of you at a moments notice. I believe training all aspects a sledgehammer can provide will help you on that journey.
KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.
