Tom Rowland, host of the Tom Rowland Podcast and passionate advocate for accessible fitness, demonstrates how to build an effective full-body workout using just a sledgehammer and a tire in this Physical Friday episode. During the coronavirus lockdown, fitness manufacturers completely sold out of equipment, but Tom reveals how you don't need expensive gear from Rogue Fitness to get an incredible workout. He shares a specific workout protocol combining 25 sledge swings with 25 burpees repeated four times for a total of 100 swings and 100 burpees, plus advanced variations for jumping through the tire. This episode proves fitness doesn't need to be expensive or exclusive to anybody.
What Equipment Do You Need for a Sledgehammer Workout?
You need a sledgehammer (8 pound or 12 pound, costing $25 to $50) and a tire, which Tom got for free at the dump from a trailer full of tires. Pick one that fits in your garage or backyard, and you have everything needed for an intense, time-tested workout that doesn't require expensive fitness equipment.
Who is Tom Rowland?
Tom Rowland is the host of the Tom Rowland Podcast and a passionate advocate for accessible fitness. He believes fitness doesn't need to be expensive or exclusive to anybody and demonstrates how you can find effective workouts using simple household items like a sledgehammer.
Title Sponsor
This episode is brought to you by Star brite, the trusted marine care company that Tom relies on to keep his boat clean and protected. From boat care in a bucket to salt off and cleaning products, Star brite supports marine conservation through Project Sea Safe.
Visit Star brite →Why Fitness Doesn't Need to Be Expensive
When the coronavirus lockdown hit and fitness manufacturers sold out of equipment, Tom saw an opportunity to remind people of something fundamental: you can find fitness all over the place without spending money at Rogue Fitness or any specialized retailer. He emphasizes that fitness shouldn't be expensive or exclusive to anybody. Some of the oldest and most time-tested, most effective training tools are simple household items. The sledgehammer workout represents this philosophy perfectly—a $25 to $50 tool and a free tire from the dump can deliver an incredible full-body workout. Tom explains his fitness philosophy starting at 1:50.
The Sledgehammer Workout Protocol
Tom breaks down a specific workout structure that combines power and conditioning. The protocol is 25 sledge swings followed by 25 burpees, repeated four times for a total of 100 sledge swings and 100 burpees. He emphasizes the importance of swinging with authority and intensity—there's nothing better than swinging a sledgehammer to get rid of frustration or stress. For those wanting to increase difficulty, Tom demonstrates an advanced variation where you do a burpee on one side, jump through the tire, do a burpee on the other side, and jump all the way through. The key is hitting the tire hard as you possibly can with great intensity. The full workout demonstration starts at 2:52.
Watch Tom demonstrate the complete sledgehammer workout protocol
Safety Tips and Getting Started
Tom provides crucial safety guidance for anyone new to sledgehammer training. The most important rule: be careful and start out slow. When hitting the tire, you need to understand how much it's gonna bounce and where it's gonna bounce to avoid the sledgehammer bouncing back up and hitting you in the face. He recommends getting used to your tire first, understanding its bounce characteristics, then working up with the intensity. You can choose between an 8 pound or 12 pound sledgehammer depending on your fitness level. Tom also demonstrates switching sides during the workout to ensure balanced development. The tire itself can be sourced for free—Tom got his at the dump where there's a trailer full of tires, and you just need to pick one that fits in your garage or backyard. Tom's safety demonstration and switching technique starts at 4:11.
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SubscribeThe Mental Benefits of Sledgehammer Training
Beyond the physical workout, Tom highlights a powerful mental benefit of sledgehammer training. He explains that there's nothing better than swinging a sledgehammer to get rid of all sorts of whatever—frustration, stress, upset feelings. When you're frustrated or upset, you swing the sledgehammer, and Tom promises you're gonna feel better. This cathartic element combined with the intense physical demand makes sledgehammer workouts uniquely effective for both body and mind. The key is swinging with authority and intensity, channeling whatever emotional energy you're carrying into each powerful strike against the tire. Tom discusses the mental and emotional benefits at 3:36.
Don't miss this Physical Friday workout demonstration
Simple, effective, accessible fitness for everyone
Key Takeaways
- When fitness manufacturers sold out during coronavirus lockdown, Tom revealed how a $25-$50 sledgehammer and free tire from the dump can deliver an incredible workout
- The specific protocol combines 25 sledge swings with 25 burpees, repeated four times, for a total of 100 swings and 100 burpees that guarantee a good workout
- Tom demonstrates advanced variations including jumping through the tire between burpees to increase difficulty and intensity
- Safety is crucial—start slow to understand how your tire bounces to avoid the sledgehammer bouncing back and hitting you in the face
- Beyond physical benefits, swinging a sledgehammer with authority helps eliminate frustration and stress—Tom promises you'll feel better after channeling that energy
- Choose between 8 pound and 12 pound sledgehammers based on your fitness level, and switch sides during workouts for balanced development
- This workout proves Tom's core philosophy that fitness doesn't need to be expensive or exclusive to anybody—you can find effective training all over the place
Final Thoughts from Tom
I love this Physical Friday because it gets back to the fundamentals of what fitness really is. When everything sold out during the lockdown, people thought they couldn't work out anymore. That's exactly the wrong mindset. Some of the oldest, most time-tested training methods use simple tools you can find anywhere.
The sledgehammer workout is brutally effective. That combination of 100 swings and 100 burpees will humble anyone, regardless of fitness level. But more than that, there's something therapeutic about swinging a sledgehammer with authority. You can channel frustration, stress, whatever you're carrying into each strike. It's physical and mental training in one.
If you're looking for a workout that doesn't require a gym membership or expensive equipment, this is it. Get your sledgehammer, find a tire, and go to town. Watch the demonstration to see the proper technique and safety tips. This Physical Friday is worth your time.
Frequently Asked Questions
How much does a sledgehammer workout cost to set up?
A sledgehammer costs $25 to $50 depending on whether you choose an 8 pound or 12 pound model. The tire can be obtained for free at the dump where there's typically a trailer full of tires. Total investment is less than $50 for a complete workout setup.
What is the sledgehammer workout protocol Tom demonstrates?
The protocol is 25 sledge swings followed by 25 burpees, repeated four times. This totals 100 sledge swings and 100 burpees for a complete workout that Tom guarantees will be intense and effective.
Should I choose an 8 pound or 12 pound sledgehammer?
The choice depends on your fitness level. Tom mentions both options are available at $25 to $50, and you should decide which one works for you based on your current strength and conditioning. Start with lighter weight if you're new to sledgehammer training.
What safety precautions should I take with sledgehammer workouts?
Start out slow and get used to your tire to understand how much it's gonna bounce and where it's gonna bounce. This prevents the sledgehammer from bouncing back up and hitting you in the face. Work up to intensity gradually once you understand your equipment.
Can sledgehammer workouts help with mental stress?
Yes. Tom explains there's nothing better than swinging a sledgehammer to get rid of frustration and stress. When you're frustrated or upset, swinging the sledgehammer with authority and intensity helps you feel better by channeling that emotional energy into physical work.
Related Episodes
More accessible, equipment-free workouts from Tom's Physical Friday series
Tom's philosophy on building effective home workouts without expensive equipment
Connecting physical training to fishing and outdoor performance
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Tom Rowland - Host of the Tom Rowland Podcast
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Tom Rowland
Tom Rowland is the host of the Tom Rowland Podcast and a passionate advocate for accessible fitness. He believes that fitness doesn't need to be expensive or exclusive to anybody and demonstrates how you can find effective workouts all over the place using simple household items. In this Physical Friday episode, Tom shares time-tested training methods including the sledgehammer workout that proves you don't need expensive equipment from specialized retailers to get an incredible workout. His philosophy centers on making fitness accessible to everyone regardless of budget or access to traditional gym equipment.
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