10 Best Sledgehammer Swings Alternatives for No Sledgehammer

Original Exercise: Sledgehammer Swings

Primary Muscle

Abs

Equipment

Other

Difficulty

Intermediate

Type

Compound

Secondary Muscles: Calves, Forearms, Lats, Middle Back, Shoulders

How to Perform Sledgehammer Swings

1. You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
2. If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.
3. As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.
4. Repeat on the other side.

Pro Tips

• Category: Plyometrics
• Force: Pull
• Movement type: Compound

Best Sledgehammer Swings Alternatives

Best Match

1. Barbell Ab Rollout

81.9% Match

Abs Barbell Advanced Isolation

How to perform this exercise

1. For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
2. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
3. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
4. Repeat for the recommended amount of repetitions.

2. Double Kettlebell Windmill

77.1% Match

Abs Kettlebell Advanced Isolation

How to perform this exercise

1. Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
3. Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
4. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

3. Barbell Standing Ab Rollerout

76.3% Match

Abs Barbell Advanced Isolation

How to perform this exercise

1. Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
2. Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
3. Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
4. Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
5. Repeat for the desired number of repetitions.

4. Advanced Kettlebell Windmill

75.8% Match

Abs Kettlebell Advanced Isolation

How to perform this exercise

1. Clean and press a kettlebell overhead with one arm.
2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
3. Lower yourself as far as possible.
4. Pause for a second and reverse the motion back to the starting position.

5. Barbell Ab Rollout - On Knees

75.4% Match

Abs Barbell Intermediate Isolation

How to perform this exercise

1. Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
2. Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
3. Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
4. After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

6. Barbell Rollout From Bench

75.2% Match

Abs Barbell Advanced Isolation

How to perform this exercise

1. Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
2. To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
3. When the bar has been moved as far forward as possible, return to the starting position.

7. Cable Twist (up-down)

74.1% Match

Abs Cable Intermediate Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart, facing the cable machine.
2. Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent.
3. Engage your core and slowly rotate your torso to one side, keeping your hips and legs stable.
4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
5. Repeat the rotation to the opposite side.

8. Barbell Side Bent V. 2

71.8% Match

Abs Barbell Beginner Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
2. Keep your back straight and core engaged throughout the exercise.
3. Slowly bend your torso to the right side, lowering the barbell towards your right knee.
4. Pause for a moment, then return to the starting position.
5. Repeat the movement on the left side.

9. Assisted Motion Russian Twist

70.9% Match

Abs Medicine-ball Intermediate Isolation

How to perform this exercise

1. Sit on the ground with your knees bent and feet flat on the floor.
2. Hold the medicine ball with both hands in front of your chest.
3. Lean back slightly, engaging your abs and keeping your back straight.
4. Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body.
5. Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body.

10. Dumbbell Palm Rotational Bent Over Row

70.4% Match

Upper-back Dumbbell Intermediate Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2. Bend forward at the hips, keeping your back straight and your knees slightly bent.
3. Let your arms hang straight down, palms facing your body.
4. Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
5. As you pull the dumbbells up, rotate your palms so they face away from your body.

Why You Might Need a Sledgehammer Swings Alternative

You might replace sledgehammer swings because of limited equipment, shoulder or low‑back pain, or a need for cleaner loading. Alternatives let you target the obliques, rectus abdominis and transverse abdominis with safer joint mechanics. For example, cable woodchoppers reproduce the rotational torque while allowing load adjustment; cue: hinge at the hips, keep a soft knee and initiate rotation from the thoracic spine. Medicine ball slams give the same explosive hip drive and eccentric core control but reduce shear through the lumbar spine. Choosing a substitute can preserve rotational power and core tension while minimizing injury risk.

How to Choose the Right Substitute

Pick a substitute based on the movement pattern, loading options, and your injury history. If you need adjustable resistance, choose cable woodchoppers or a landmine twist; cue: control the eccentric phase and brace your belly to protect the spine. For explosive reps with less axial load, use medicine ball slams and focus on hip drive and full thoracic rotation. If you lack equipment, select anti‑rotation progressions like Pallof presses or side‑plank hip dips to train obliques isometrically. Prioritize exercises that replicate the rotational torque and deceleration demands of the sledgehammer while matching your range of motion and recovery needs.

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