Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationOther
Sledge Hammer
Abs · Core
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and hold the sledge hammer with both hands.
- 2
Engage your core and keep your back straight.
- 3
Swing the sledge hammer down towards the ground, using your core and upper body strength.
- 4
As you swing down, pivot your hips and transfer the force to the hammer.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
forearms
Secondary
forearmsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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