Tire Slam

  • Exercise name: Tire Slam

  • Exercise description:

    • 1. Establish Your Stance

      • Position your feet: Stand roughly 1 to 2 feet away from a large, flat tractor tire.

      • Choose a stance: Use a staggered stance (one foot slightly forward) for side/diagonal slams. Use a square stance (feet parallel) for straight overhead slams.

      • Maintain readiness: Keep your knees slightly bent and your weight balanced on the balls of your feet.

      2. Set Your Grip

      • Place your bottom hand: Grip the very bottom of the sledgehammer handle firmly with your non-dominant hand.

      • Place your top hand: Position your dominant hand high up on the handle, right below the heavy hammerhead.

      3. Wind Up and Lift

      • Initiate the movement: Bring the sledgehammer up and back over your shoulder in a circular, winding arc.

      • Engage your core: Inhale deeply, arch your upper back slightly, and extend your hips to stretch your core muscles.

      • Reach peak height: At the top of the swing, the hammer should be fully overhead with your body extended tall.

      4. Slam and Slide

      • Drive downward: Forcefully pull the hammer down, initiating the power from your feet, through your rotating hips, and into your core.

      • Slide your hand: As the hammer drops, slide your top hand down the shaft toward your bottom hand.

      • Meet at impact: Both hands should finish close together at the bottom of the handle right as the head strikes the center of the tire.

      • Crunch and bend: Exhale sharply, drop your hips, and snap your torso forward into a crunching motion to maximize force.

      5. Catch the Rebound

      • Control the bounce: Anticipate a quick rebound as the rubber pushes the hammerhead back up.

      • Slide your hand back: Use the upward momentum to smoothly slide your dominant hand back up the handle toward the hammerhead.

      • Reset immediately: Return to your starting tall position in one fluid, continuous motion to prepare for the next repetition.

  • Technique that must be performed to count: The weighted sledgehammer/mace must swing fully overhead and comedown striking the tire with force.

  • # of repetitions before shooting: x10

  • Casual division modifier: Lighter weight or less reps

  • Exercise equipment needed: Sledge hammers or maces