Sledgehammer workout

1. Overhead swing. Taking the hammer in both hands bring it around your back and down straight over your head. The action is similar to that of chopping wood with an axe, including the twisting motion to bring the hammer around your back, completing the full arching movement. Begin with 10- 20 reps.
2. Diagonal swing (or tree chop). Come diagonally from over one shoulder (while using both hands) across your body. This means that one side will bear the force more than the other so you should either alternate swinging sides.Do 10 on one side and then the same on the other.
3. Sledgehammer squats. Starting in the squatting position with the hammer in front of you, drive with your legs as if standing from a squat and raise the hammer, bringing it down again with a chopping action. Excellent for your core and legs as well as your rotator cuffs, arms and back.
4. Sledgehammer lunges. A controlled, slow movement as you bring the sledgehammer across and down as you would with a paddle when rowing and lunging.
5. Side chop. Side chops come around from your side as opposed to over from behind, and therefore puts your abs – especially your obliques – to work, not to mention your hips.
6. One arm swing. The standard swing involves a two- armed grip, but by taking the sledgehammer in one hand, bring it down either straight from overhead or across in a diagonal slash.
7. Balancing. Standing on one leg at a time, performing slow side-to-side swings that more resemble slow paddles that the abrupt movements of the overhead chops.