STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

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.

How To

• 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: 3-4×6 each side 

Coaching Points

• Rotate through your upper back.
• Stabilize your core and maintain a tall posture.
• Activate glutes in top position and accelerate sledgehammer downward.