STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.
Overhead Sledgehammer Swing to Tire
Who Does It
Steve Cishek, Miami Marlins pitcher
Sports Performance Benefits
Builds core and hip power. Vibrations from the slam challenge core stability. Also improves upper-back mobility, which helps reduce back pain and encourages proper throwing mechanics.
- Stand 2 to 3 feet in front of a truck tire with your feet hip-width apart. Hold a sledgehammer in front with a wide grip.
- Bend your hips and knees to lower into a quarter squat.
- Raise the sledgehammer overhead through a half circle motion to the side, shifting your top hand down the handle until it's 6 inches above your bottom hand. Extend your hips and knee and rise up on your toes as the sledgehammer travels overhead.
- Slam the sledgehammer against the tire, using your hips to generate momentum.
- Return to the starting position and repeat for the specified number of reps.
Sets/Reps: 3-4x6 each side
- Rotate through your upper back.
- Stabilize your core and maintain a tall posture.
- Activate glutes in top position and accelerate sledgehammer downward.
Photo Credit: Getty Images // Thinkstock