How to do the Sledgehammer Tire Slam
- Stand in a staggered stance facing the tire, hammer in both hands.
- Lift the hammer head up and back over your shoulder.
- Pull it down hard, hinging at the hips as it strikes the tire.
- Control the rebound, then reset for the next strike.
Full technique — 7 steps
- Stand facing a tire lying flat on the floor, feet in a staggered stance close to its edge.
- Hold the sledgehammer handle with both hands near its end, hammer head up in front of your chest.
- Tighten your stomach and keep your ribs in line with your pelvis before starting the strike.
- Lift the hammer head up and back over your shoulder, bending your arms as it rises.
- Pull the hammer down hard, driving your arms and torso toward the tire.
- Hinge at the hips as the head strikes the top of the tire, arms extended.
- 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
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.
