# Sledgehammer Tire Slam

A two-handed sledgehammer strike down onto a large tire lying flat on the floor. Trains the abs, lats, and shoulders for power output and conditioning.

- Intermediate · Compound
- Equipment: Sledgehammer, Tire
- HD video: https://media.seto.fit/exercises/tyre-hammering/video/male.mp4
- HTML: https://seto.fit/exercises/sledgehammer-tire-slam/

## Muscles worked

- Abs: 8/10
- Lats: 8/10
- Obliques: 6/10
- Front delts: 5/10
- Forearms: 5/10
- Triceps: 4/10
- Glutes: 4/10

## How to do the Sledgehammer Tire Slam

1. Stand in a staggered stance facing the tire, hammer in both hands.
2. Lift the hammer head up and back over your shoulder.
3. Pull it down hard, hinging at the hips as it strikes the tire.
4. Control the rebound, then reset for the next strike.

### Full technique — 7 steps

1. Stand facing a tire lying flat on the floor, feet in a staggered stance close to its edge.
2. Hold the sledgehammer handle with both hands near its end, hammer head up in front of your chest.
3. Tighten your stomach and keep your ribs in line with your pelvis before starting the strike.
4. Lift the hammer head up and back over your shoulder, bending your arms as it rises.
5. Pull the hammer down hard, driving your arms and torso toward the tire.
6. Hinge at the hips as the head strikes the top of the tire, arms extended.
7. Control the rebound, then bring the hammer back up to start the next strike.

## Common mistakes

- Only using the arms
- Rounding hard through the lower back
- Letting the hammer rebound uncontrolled
- Standing too far from the tire
- Missing the top of the tire

## Form cues

- Use hips and arms
- Keep ribs down
- Strike the tire top
- Control the rebound

## How much to do

- **Strength**: 3–5 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 1 s, lift explosively
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min 15 s · 3 reps in reserve · lower 1 s, lift explosively
- **Endurance** (best fit): 3–5 sets of 15–30 reps · rest 1 min · 2–3 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Sledgehammer Tire Slam work?

Primary: Abs 8/10, Lats 8/10. Also works: Obliques 6/10, Front delts 5/10, Forearms 5/10, Triceps 4/10.

### When should I do the Sledgehammer Tire Slam in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Sledgehammer Tire Slam?

Strength: 3–5 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 3 reps in reserve. Endurance: 3–5 sets of 15–30 reps, rest 1 min, 2–3 reps in reserve.

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