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Sledgehammer Lever

Hold a sledgehammer by the handle and raise it from horizontal to vertical using wrist strength.

IntermediateSledgehammer3 × 8–10/side
Sledgehammer Lever demonstration thumbnail — How to Train for Grip Strength: Sledge Hammer Levering
Forearm extensors / wristSledgehammer

Sledgehammer Lever

Demo · Jedd Johnson

Verified Sledgehammer Lever demonstration by Jedd Johnson. Click to play.

How to do the Sledgehammer Lever

  1. 1Grip at the bottom of handle
  2. 2Slow controlled lever
  3. 3No arm swing

Benefits of the Sledgehammer Lever

  • Builds strength and size in the forearm extensors / wrist through a full, controlled range of motion
  • Simple equipment, high return — easy to program anywhere
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services