SMASH YOUR WAY TO NEW RESULTS!
Looking for a powerful and unconventional way to pack on muscle and boost your strength? Enter the kettlebell and sledgehammer workout, a high-impact training method that pairs a sledgehammer perfectly with kettlebell exercises to deliver explosive gains. Combining the raw, primal movements of the sledgehammer with the dynamic versatility of kettlebells, this workout targets multiple muscle groups, enhances functional strength, and takes your conditioning to the next level.
Are you tired of your current routine?
Do you want to increase athletic performance while creating the ideal physique?
In this guide, we’ll break down how to master this smashing combo, provide you with actionable routines, and explain why the sledgehammer workout is a game-changer for anyone serious about building mass and redefining their fitness. Get ready to swing, smash, and sculpt your way to a stronger, more powerful physique!
Training Equipment
This is a great workout; all you need is a kettlebell and a sledgehammer. It will not only give you one of the most ass-kicking workouts you have had in a while, but it will also simultaneously allow you to get out of the house or the gym and connect with nature.
It’s time to break out of social norms! Traditional exercise equipment and training routines are not always necessary in a fitness regimen. Many other alternative training methods will allow you to reach your peak performance and condition.
Sledgehammer Training
One of my favorite fitness tips is to follow a sledgehammer-based training program at least one day a week. For just a little cash, you can go to your local hardware store and purchase a 10 lb. sledgehammer that will give you a lifetime of muscle-building workouts! The same is true of purchasing a kettlebell. A sledgehammer and a kettlebell are two best ways to invest in your training.
Warming Up
Spend 5-10 minutes jogging and warming up all muscle groups. Use dynamic stretches to increase flexibility and strengthen yourself for your workout.
You need an old tractor tire (or even a tree stump will work), your sledgehammer, and a kettlebell. Don’t cheat the body! Ensure you do not rush your sledge swings and keep good form on every rep. Be sure you are not resting even one extra second longer than you should during the rest periods, especially during the first rotation.
Editor’s note: I highly recommend getting yourself a big ole tire to whack. It will be easier on your joints than beating a tree stump, unless the stump is rotten.
ROUND 1
- 10 sledge swings from each side for a total of 20 repetitions
- 30 seconds rest
- 20 2-hand kettlebell swings
- 15 push-ups
- 60-second rest
ROUND 2
- 20 sledge swings from each side
- 30 seconds rest
- 20 1-hand kettlebell swings with each hand
- 20 push-ups
- 90-second rest
ROUND 3
- 25 sledge swings from each side x 2 (total of 30 on each side)
- 60-second rest
- 30 2-hand kettlebell swings
- 25-push-ups
- 2 minute rest
ROUND 4
- 30 sledge swings from each side
- 60-second rest
- 30 1-hand kettlebell swings with each hand
- 30 push-ups
- 2 minutes rest
Editor’s note: Repeat the rotation as necessary. One rotation will take around 15 minutes, possibly 20 minutes on your first couple tries. Repeat the cycle at least once if you are looking to get in a 30-40 minute workout. The workout itself can be used once a week or at most twice a week. Variation is the key to progress, so it does you no good to use this exact routine more than twice a week in my opinion.
POST-WORKOUT NUTRITION
- 1 Carton Liquid Egg Whites (Total 50g protein)
- 1 scoop Turbo Chocolate Platinum Hydrowhey Protein
- 1 half-cup Oatmeal
- 1 Banana
- 1 T Natural PB
- 5g L
- Glutamine Powder
Add 3-5 ice cubes and blend into a smooth consistency, then enjoy!
Immediately following the post-workout shake:
- 5 Grams BCAA Powder in 20 oz of water
- 1 Alpha Lipoic Acid Tablet
- 5 Beef Liver Amino Tablets
This post-workout nutrition creates an amazingly powerful muscle-building environment! Try it out, and let me know what you think!
Final Thoughts
Incorporating a kettlebell and sledgehammer workout into your fitness routine can provide a dynamic and effective way to build mass, enhance functional strength, and improve your overall fitness. This type of workout combines the benefits of resistance training with conditioning, offering a high-intensity experience that targets multiple muscle groups.
Whether you’re swinging for explosive power, slamming to torch calories, or combining sledgehammer moves with kettlebell exercises for a complete regimen, the versatility and intensity of this workout make it a standout choice. By mastering proper form and progressing gradually, you can harness the full potential of this powerful training method.
So grab your sledgehammer, unleash your inner athlete, and get ready to smash your strength goals!
About the Author
Justin Woltering writes today’s guest post. Justin has years of experience perfecting his exercise and nutrition program. He has spent countless hours mastering training flexibility, core strength, power and speed, cardiovascular fitness, and meditation. Having trained, and trained with, powerlifters, martial artists, bodybuilders, and various athletes, Justin knows what it takes to gain muscle, lose fat, or get into peak physical condition. Check out his videos on YouTube!
Read more: Have You Ever Met Weightlifting’s Cousins?
Tags: build mass, build muscle, Conditioning, Guest Post, Justin Woltering, kettlebell, muscle building, sledgehammer