Long time readers of the site know that I’m a fan of the sledgehammer, both for power development and conditioning. World champion fighters were swinging sledgehammers before any of us were born , and they continue to do so today. As a result, it’s no surprise that I’ve demonstrated sledgehammer swings many times. As a professional boxing coach, it’s an exercise that I strongly believe in. Yet, whenever I demo the sledge, my inbox fills with questions about the ideal weight of the hammer. And while I welcome all questions, size shouldn’t be the primary concern. The intent behind each swing is more important.
As far as workout options, the sledgehammer typically makes up a small part of the session, 2 or 3 times per week. For example, a fighter might perform a few 1-minute intervals at the conclusion of a boxing workout (using a lighter hammer). At other times, we might focus more on power where a few sets of 10 to 15 swings per side are performed (using a heavier hammer). The sledgehammer can also be used as part of a conditioning circuit.
Ultimately, there are many options on how and when to include the sledgehammer. The specifics don’t need to be complicated. Just be sure to swing the sledgehammer hard whenever it is used.