Introduction To Sledge Training
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- Dorcas Green
- 5 years ago
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1 Introduction To Sledge Training By Coach Jamie Hale I was outside of my facility (Total Body Fitness) a few weeks ago doing some Sledgehammer Tire Chopping when I heard some giggles as I pounded away on the tire. When I turned to see where the giggles were coming from I discovered it was one of my clients who I train 2x times per week. This guy is 50 years old and has significantly increased his over all fitness levels within the last year. He looks and me says what are you doing out here hitting a tire while you have thousands of dollars of equipment inside. I looked at him smiled and simply replied getting fit. I explained the benefits of sledgehammer work that cannot possibly be imitated in the gym He listened with intent but was still a little unsure. He was shocked when I told him at the end of your session today you are going to perform some sledgehammer work.
2 Above, Coach Hale instructs MMA fighter James Escaloni performing Sledge Work He has been performing sledgehammer work for two weeks now, and has shown improvement with each session. His anaerobic endurance has improved substantially, his range of motion has increased, and his core strength and mental toughness have soared as well. In my programs the sledgehammer plays an important role in developing fitness. Why don t more people utilize this tool? I would say there are a couple of key reasons why people do not use this tool, as they should. The main two reasons are that it is hard work, and it does not look fancy. With proper use of the sledgehammer, trainees report enhanced over all fitness. Below I have listed some benefits that can be expected when incorporating Sledgehammer Training into your regimen. Benefits - Rotational Strength and Power - Core strength - Increased dynamic range of motion - Coordination - Learn to transmit force from the ground up through the arms (key quality in most sports) - Enhanced work capacity
3 - Mental toughness - Restoration - Wrist and forearm strength - Multi-planar movement patterns - Selective tension - Balance - Stabilization
4 With sledgehammer training we utilize Striking as well as non striking movements. I also like to incorporate complex training with the sledgehammer. Complex training involves utilizing the sledge in combination with other training modes. Below I have provided a few samples of the various training methods STRIKING MOVEMENT Foot Forward diagonal swing- Stand next to the tire with the left foot forward, while the right foot is further away from the tire at approximately a degree angle to the from foot (similar to a boxing stance). Next, rotate to the right as the sledgehammer goes behind the body. Next rotate the hips and torso to the left as you strike the tire. This is usually the first movement incorporated in sledgehammer routines. Be sure to rotate feet and hips (failure to rotate properly could result in knee and back strain). The majority of force applied to the strike comes from the legs, hips and trunk rotation. NON STRIKING MOVEMENT Thors Hammer - Begin swinging the sledge overhead in a circular fashion. Perform the prescribed reps in the specified direction. Next, switch directions. Beware; this movement is more difficult than it looks. Vary accordingly.
5 COMPLEX SLEDGE MOVEMENT Perform foot forward diagonal swing for 30 seconds, and then perform mountain climbers for 30 seconds. Continue the movement for 2 minutes. This movement combines weighted with non weighted GPP. Visit Coach Hale s site at to learn more about Coach Hale & his training methods. At Max Condition you will find a great forum, and Coach Hale s new book, XDL Diet. For more hard core training articles and interviews visit
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