Tire exercises in CrossFit: benefits and technique

Big tire training will open the door to a world of strength and fitness improvement, no matter what sport you play, no matter your initial athletic ability. When people hear about big tire training, they often make the mistake of thinking that this exercise is only used by Extreme Power Federation athletes to prepare for competitions. The strength and aerobic benefits of big tire training can improve your performance in all sports, from gymnastics to soccer. Flipping big tires is one of the best forms of strength training ever invented by mankind. You use the muscles of your entire body to flip a heavy tire, and by varying parameters such as the distance of the projectile and the time under load, you make the training a full-fledged replacement for aerobics.

Where can I get a big tire?

The best place to get a large tire is from rural vehicle fleets and companies that deal in tractor and earthmoving tires.
Usually, the employees of these organizations will be happy to give you your old tires. I found my 360kg tire abandoned in a field about an hour from my house. All I had to do was borrow a friend's SUV pickup and ask my father-in-law to help me roll the tire up the ramp into the back of the car. Finding the right tire weight may require a few phone calls and a little travel, but it's worth it. If finances allow you, you can purchase a new tire of the weight you need.

What should the tire weight be?

Al Johnson, an American strength coach, uses 150 kg tires for training women and 200 kg tires for training men.
These are good weights for strength training and improving the physical fitness of athletes involved in football, basketball and volleyball. If you are taking part in strength competitions, you can start with a 300 kg tire, since most tires used in Strength Extreme Federation competitions weigh in the range of 320-360 kilograms. For those who are simply involved in fitness and want to use training with large tires to effectively work out the muscles of the whole body, tires weighing 90-140 kilograms are suitable.

How to train with a big tire?

At first it will be better if the tire is on the ground.
Place your hands under the tire as far as you can without spreading your arms wider than shoulder-width apart. Squat down, pull the edge of the tire up with your arms and back while rising from the squat. When the tire goes up, seize the moment and change the pulling position of your hands to a pushing one, and push it until it turns over. Once the tire flips over and falls to the ground, start the whole process again. At first, you can use one knee to support the tire and change the position of your hands to perform a pushing motion. Try to stop using your knee as quickly as possible to avoid possible leg injuries, because your lower limbs are in a very dangerous position: one leg on the ground, the other in the air. You can practice flipping your tire on any type of surface, from grass to sand.

Examples of training programs

I recommend that you do big tire training once or twice a week. You can work on strength and speed in one workout, while in another you can focus on improving your fitness and strength.

Here's what experts say about tire and sledgehammer exercises

Sledgehammer training is a functional exercise whose goal is to coordinate the movements of the upper muscles (especially the arms and shoulder girdle). Widely used in contact sports (martial arts), especially in boxing and derivatives (kickboxing, hand-to-hand combat). Sometimes performed by bodybuilders and weightlifters as an auxiliary exercise (auxiliary exercises that are in no way related to the main goal of training, for example, for powerlifters, everything except the “big three” is included here).

Like other functional exercises, training with a sledgehammer has a beneficial effect on the tendon-ligament system. As part of bodybuilding and powerlifting, they can help overcome muscle adaptation, stagnation, and variety does not hurt. Finally, all muscle fibers are involved in the work (slow, fast, mixed type), which stimulates muscle growth (especially the deltoid and brachioradialis muscles, plus the elbow, shoulder and wrist joints are strengthened). One way or another, almost all muscle groups of the body are involved in the movement, including the abs, lower back muscles, buttocks, and thighs.

Tire edging

It's hard to find a muscle that doesn't work in this exercise. You can only perform tire deadlifts, without turning them over, instead of deadlifts.

Recommendations for implementation: rest your chest against the tire, place your hands slightly wider than your shoulders and insert your fingers as deeply as possible under the tire. Do not press down with your legs (as in squats and deadlifts), but back. Important: don’t be afraid to sit lower after the explosion in order to turn the tire over.

Try performing several flips in a row without resting, or perform a flip at the beginning of every minute. An alternative is to push the car - there is no pulling motion, but the final phase is very similar. Remember two rules: there must be a person behind the wheel, and the car must be in neutral. Bend over slightly and place your hands at chest level and push your feet back.

Sledgehammer

Impact exercises

Punching movements provide speed, endurance, and also develop core muscles, eye and knockout punching power. In addition, this kind of work with a sledgehammer is the most successful and much more effective replacement for any usual cardio exercise machine.

Hammer

Stand up straight and take the sledgehammer by the middle of the handle, placing it parallel to your forearm. Lower your working hand down (A). Without lifting the elbow of your working arm from the body, bend your arm and lift the sledgehammer up (B). Return to starting position and repeat. After completing all the repetitions, change hands. This will be one approach.

Important The closer to the end of the handle you hold, the more difficult the exercise.

"Knight" with one hand

Stand straight, feet shoulder-width apart. Take the sledgehammer by the handle and hold it vertically in your right hand bent at a right angle (A). Move your working hand to the left and back and throw the sledgehammer behind your back (B). Continuing to move the hand with the sledgehammer around your left shoulder, return to the starting position - the sledgehammer is vertical in front of you, the working arm is bent to a right angle and pressed against the body (A). Take a distinct pause and repeat. After completing all the repetitions, change hands.

Important The exercise can be performed with one or two hands - in the latter case, rotation is performed in both directions alternately. The closer to the end of the handle you hold the sledgehammer, the more difficult the exercise, and vice versa

Hitting the tire from above

Go to the tire lying on the floor, take a sledgehammer and put your right foot forward. Hold the sledgehammer vertically - left hand on top, right hand on bottom. Straighten your back and bend your legs slightly (A). Swing, moving the sledgehammer to the left and behind your back (B). Immediately, powerfully tensing your abdominal muscles, strike the tire (B) from above. Return to the starting point and repeat.

Important Do not relax your hands at the moment of impact, otherwise the rebounding sledgehammer may knock you out. Try not to use body weight to increase the force of the blow, consciously work only with your core

Side impacts on the tire

Stand with your left side to the tire, placing your feet shoulder-width apart. Hold the sledgehammer with both hands as shown in the photo and bend over slightly (A). Swing, turning your body to the right (B), and then, by contracting the oblique abdominal muscles, strike the tire with the butt of the sledgehammer (B). Once you've done all the reps, switch sides and start over. This will be one approach.

Important Just like in the previous exercise, try not to lose control of the projectile

Strength exercises

Below are 2 extremely beneficial movements for functional strength that put an unusual load on familiar muscles like the core, back and forearms and that can only be done with a sledgehammer.

Tire traction

Take the sledgehammer with both hands by the end of the handle, stand facing the tire, slightly bend your knees and hook it with the sledgehammer like a hook (A). Now, finely moving your legs, begin to move your back backwards, trying not to let go of the sledgehammer from your hands and without rounding your back (B). After walking 20 meters, rest and repeat. One track counts as 1 repetition.

Finger track

Stand up straight and grab the sledgehammer by the very end of the handle (A). Using your fingers, pull the bottom edge of the sledgehammer up (B). Now in the same manner, that is, only through the work of your fingers, return to the starting position - you will get 1 repetition. After completing the required number of repetitions, change hands.

Important: Pull the sledgehammer up with just your fingers.

https://youtu.be/z86K7qziQgs

Types of exercises and techniques for performing them

Conventionally, we can divide exercises with a tire into two large groups: some require additional equipment, or a certain “modernization” of the tire, others do not. Let's start with the first group.

Exercises with a tire and a sledgehammer

In this group we can highlight the most popular exercises.

Hitting the tire with a sledgehammer from the left-hand rack. Starting position: standing in a left-sided stance, the right hand is located on the handle of the sledgehammer slightly higher than the left and is the leading one. Without changing the position of the legs, we bring the sledgehammer, additionally turning the body to the right. With combined muscle effort, we twist the body, due to the powerful combined tension of the chest and abdominal muscles. The hands work solely as a transmission link between the body and the head of the sledgehammer. We deliver a powerful blow to the tire cord. You can hit with the flat of your hand, or in the usual way. When struck flat, the cord wears out more slowly.
Hitting the tire with a sledgehammer from the right-hand rack. The technique is identical to that described above, adjusted for the specularity of the initial position.
Hitting the tire with a sledgehammer from the front pillar.
Here the starting position is slightly different: standing, feet shoulder-width apart. Knees slightly bent. The lead hand changes after each subsequent blow. Otherwise, the technique is identical to that described in point A. © alfa27 — stock.adobe.com
Working on a tire with a sledgehammer, holding the sledgehammer with one hand. In this case, the starting position may vary (see above). The sledgehammer handle is held with only the dominant hand. At the same time, it is located as low as possible on the handle. The swing, in this case, turns out to be somewhat more amplitude. The non-working arm is located freely along the body.

Farmer's Walk

We stand in the hole of the tire. Feet shoulder width apart. We bring our shoulder blades together and lower our shoulders. The lower back is arched and fixed in this position. By bending the knee and hip joints, we lower our hands to the handles mounted on the tire. We grasp them firmly, straighten as we exhale, but do not fully straighten our knees—maintain a slight angle in order to avoid excessive compression of the lumbar spine and hip joints. Maintaining the position of the body, we walk the given distance in small steps - the foot of the leading leg is placed no further than the toe of the supporting leg.

Deadlift

In general, the exercise technique is similar to that when performing an exercise with a barbell. The difference lies in the position of the hands. Here they are located on the sides of the body. Performing the exercise corresponds to taking the starting position described in the farmer's walk. The only difference is that after lifting the tire, you will not need to walk with it, but return it to its original position. And move on to a new repeat.

Another version of the deadlift is when tires are put on the barbell instead of plates. Next, they work with such equipment in the same way as with a regular barbell.

Tire traction to belt

It is advisable to place some kind of elevation in the hole of the tire, such as a stand for jumping on. Let's stand on this elevation. We bend our legs at the knee and hip joints as much as possible, the lower back is statically tense. We grab the handles with our hands. Straighten the knee and hip joints. Maintaining a slight bend angle in the knees, we bend down until it is parallel to the floor. The arms are fully straightened, the back is rounded. With a powerful force, we bring the shoulder blades together, move the shoulder joints back, and pull the elbows behind the back. We squeeze the back muscles. Smoothly lower the projectile to the starting position. A tire is a very inconvenient tool.

Doing waist rows with this will force your stabilizer muscles to work in a whole new way.

Shrugs with tire

The technique of shrugs is completely identical to the technique of shrugs with any other weight. It makes sense to use tire shrugs in conjunction with tire rows, deadlifts, or farmer's walks.

Tire pull towards and behind you

To do this, you will have to tie a long (about 10-20 m) thick rope to one of the handles. If there are no handles, you can use a hook. We stand at the end of this rope, while it is taut, and the tire is removed at a distance equal to the length of the rope. We pull the rope towards ourselves, alternately changing the leading hand.

Another variation is to pull the tire behind you. To do this, we turn our back to the wheel and walk away, keeping the rope thrown over our shoulder until it becomes taut. After this, we slowly and smoothly move forward and pull the tied tire behind us. We try to avoid jerks.

The starting position can be left, right, or frontal. Rhythmically extending the ankle joint, maintaining a small angle, we make low jumps. When landing, the cord absorbs the gift of the foot. The effect of the exercise is comparable to jumping rope, but it is much more beneficial in terms of the health of the ankle joints. And the load on the lower leg muscles is more significant, since for each next jump you need to push off, each time overcoming the resistance of the brutal cord.

Jumping on a tire

Starting position: standing facing the tire, feet shoulder-width apart. We bend our legs at the knee and ankle joints, bringing the pelvis parallel to the floor. With a sharp effort we straighten our legs, simultaneously pushing off the floor with both legs. Having pushed off the floor, we immediately pull our knees up and land with our feet on the edge of the tire. There are several options for continuing the exercise:

straighten up, get off the tire, move on to the next repetition;
repeating the first movement, we jump backwards, land on our feet, move on to the next repetition;
we jump into the hole of the tire, with a movement similar to that described at the beginning of this point, jump onto the opposite edge of the tire, push off from it with our feet again, and land on the floor. We turn around to face the tire and move on to the next series of jumps.

Tire edging

Starting position: standing facing the tire. We bend our legs at the knee and hip joints. Place your fingers under the edge of the tire. We lean our chest on the edge of the tire, straighten our legs at the knees. When the tire reaches waist level, place your knee under the edge of the tire and push it up. Immediately place the edge of the tire on your chest, placing your palms under it. We push the edge of the tire away from us, straightening the elbow, knee and hip joints so that the tire turns over itself and falls. We take a few steps towards the tire. Let's move on to a new repetition.

Target muscles: Abs

More about the technique

From the outside, everything seems simple - you hit the tire with a sledgehammer and no special equipment is needed. But mistakes can be avoided and maximum effect can only be achieved if the movement is performed similarly to a strike. The use of this method allows you to program a stronger insert into the blow at the subconscious level, and at the right moment the body will work automatically.

For these reasons, the main task is to acquire the skill of using a hammer correctly. Subsequently, this experience will allow you to form the correct technique, and therefore make the blow stronger.

Front stand. Fixed (static) position with feet parallel to each other. Position of hands on the handle: striking - in the middle, second - at the edge. Sledgehammer blows are applied with a straight back: the impulse from the legs passes to the body, then to the arm.

This type of training starts at this level.

It is important to be able to use your legs and body when striking and when returning the hammer. Hands are the last to be involved in the process.

The purpose of the training is to understand the essence of this exercise, and not to achieve record performance. At the initial stage, it can be performed without weight.

Combat stance, slightly sideways. Place your far hand near the middle of the handle. During the strike you can take a small step forward, after the strike you can take a small step back. The purpose of the exercise is to acquire the skill of turning the body behind the hand.

This is a more difficult level. It is necessary to learn how to deliver a strong direct blow with the second (far) hand. At this stage, the athlete begins to feel the body with each blow and learns all the nuances of the front stance. It is recommended to strive to complicate this movement and bring it to maximum resemblance to a boxing punch.

Jab. Take a fighting position, slightly sideways. One hand is located near the middle of the handle, the other (far) is at the edge. During the strike you can take a small step forward, after the strike you can take a small step back.

This option is an order of magnitude more difficult than the second level, so it is necessary to move on to it only after the previous stance has been fully studied. The goal of the exercise is to develop a strong jab.

Interception from a frontal position. Take a frontal stance as described in point No. 1. After each blow, the hands are intercepted. To improve your impact, you can supplement the exercise with pelvic rotation.

The difficulty with this option lies in the interception and the need for continuous movement of each hand. Subsequently, the experience gained during such training will significantly save time. The inertia of one blow must be transferred to another, that is, we must strive to ensure that this is one long cycle.

Interception from a combat position. Take a fighting position, slightly sideways. After each blow, the hands are intercepted.

At this stage, work with any position and interceptions is honed. This level is open to experimentation and creative imagination. You can change positions, change hands, move, but don’t stop. All movements must be performed automatically by the body through programs worked out to perfection. You are now an athlete - a powerful punching machine!

How to train the STRONGEST IMPACT (hammer + tire)

Watch this video on YouTube

Tire flipping technique

At first it will be better if the tire is on the ground. Place your hands under the tire as far as you can without spreading your arms wider than shoulder-width apart. Squat down, pull the edge of the tire up with your arms and back while rising from the squat. When the tire goes up, seize the moment and change the pulling position of your hands to a pushing one, and push it until it turns over. Once the tire flips over and falls to the ground, start the whole process again. At first, you can use one knee to support the tire and change the position of your hands to perform a pushing motion. Try to stop using your knee as quickly as possible to avoid possible leg injuries, because your lower limbs are in a very dangerous position: one leg on the ground, the other in the air. You can practice flipping your tire on any type of surface, from grass to sand.

How to train with a sledgehammer

For safety reasons, use a hard tire (the sledgehammer will bounce at a lower height without threatening to hit you in the forehead). To begin, take a light “hammer” - weighing 5-6 kg. As you progress, it will be possible to pick up a more substantial projectile - 8 kilograms (there is a tool of even greater weight - GOST provides for up to 16 kg).

The training takes 2-4 minutes if it is auxiliary (auxiliary) in nature. Workers on construction sites “train” with it for 8 hours a day, so, in principle, there are no restrictions. To measure training time, use a regular stopwatch or timer. If you don’t have it at hand - according to the number of blows.

As practice shows, amateur bodybuilders with at least 2 years of experience experience fatigue within 100 blows (with both hands), if they had not previously worked with a sledgehammer, and now included training with it at the end of 1.5-2- x hour session in the gym. After a short break (2-5 minutes) you can repeat.

The “round” can be carried out in two ways: performing 10-15 blows with each hand, and periodically changing the position of the hands, or performing the maximum possible number of blows, and only then changing the position of the hands. The first method is focused on developing strength, the second - endurance (the force of the blow decreases noticeably after the first 10-15 blows).

Overall, a universal and effective exercise that athletes from different sports can include in their arsenal.

https://youtu.be/OOx4BHl1JGg

The essence of the exercises

For this kind of work we will need a tire from a truck, such as BELAZ, MAZ, etc. A tractor is also suitable. And so, we brought this “inventory” from the nearest tire shop - what should we do with it now? There are a number of movements in which we can use the tire to develop the speed and strength qualities of our muscles:

hitting the tire with a sledgehammer (requires additional purchase of a sledgehammer weighing 4-8 kg);
jumping on a tire cord, with primary involvement of the ankle joint. Simply put, you perform exactly the same jumps as on a jump rope - only without a jump rope and standing on the tire cord. The load on the ankle will be fundamentally different, but more on that below;
tire edging. This is an exercise that simulates a deadlift, a knee lift, and a press at the same time. Here, apart from the tire itself, no additional equipment is needed. However, you will need a sufficient amount of free space, at least commensurate with the two tire sizes you are using; this movement with a tire is often used in CrossFit complexes;
jumping onto the tire. In general, it is not necessary to use a tire for this exercise; you can jump on anything. But if you decide to do circuit training, obviously, you need to spend as little time as possible moving between apparatuses - when performing a complex with a tire, it would be logical to jump on it;
farmer's walk with a tire. Ideally, it will require some “modernization” of the tire, namely making 4 holes in the cord, threading handles (preferably made of fabric) into them. Without this, it is also quite possible to perform a “walk,” but you will have to hold the tire with a reverse grip, which can be very traumatic for your shoulder and elbow joints. This option is only possible when using relatively small tires and it is strongly recommended to do it with gloves to protect your fingers;
press up one end of the tire. You will need a tire of significant weight and diameter. Plus, some kind of support point so that the segment of the tire opposite to the one being lifted does not move;
We return to the need to modify the tire with a pair of fabric handles. If this condition is met, and also provided that the diameter of the internal hole is sufficient, two more movements can be performed with the help of the tire - tire pull to the belt and deadlift “in the well”, using the same tire.

If you have less than 2-3 years of serious strength training behind you (or less than 4-5 not very serious ones), it’s better to work out on horizontal bars and uneven bars, in addition to the loads in the gym. This recommendation is due to the fact that when performing exercises with uncomfortable weights, which includes a tire, you need to have a well-developed muscle sense, be able to redistribute the load from small muscle groups to large ones, and have a well-developed technique for performing exercises with a barbell and dumbbells. Otherwise, the risk of injury increases exponentially.

Exercises with a sledgehammer

When training with sledgehammers, focus on repetitive striking to help build endurance in areas such as the back, shoulders, trapezius, arms, and front of the body (core).

You can also use one-arm punches (also known as tomahawks), which will force you to use the balance and strength of the muscles in the front of your body.

Footwork is one of the key factors: you have to rotate one leg in some exercises and then make sure your feet are firmly planted if you don't want the hammer to hit your shin. You can also place your feet the width of the tire and perform overhead kicks while keeping your body straight and aligned.

Punching requires the major muscle groups and stabilizer muscles to work together during the movement. This is a very good exercise for strength and endurance, and is great for beginners.

Example exercises for beginners:

Right side kicks – 4 x 15 times
Left side kicks – 4 x 15 times
Strikes from head height - 4 x 15 times

Perform the series without stopping and rest 15 seconds between rounds.

https://youtu.be/hQmbqUj5Eng

The main benefits of sledgehammer exercises:

Improved performance
Muscle tone
Core Strength Development
Grip strength, forearm strength
Full body strength and endurance
Rotation force

Keg throws over the shoulder

Can be replaced with a ball or sandbag. A good exercise for developing explosive hip strength. Throws are great as a final warm-up exercise before deadlifts, jumps, or Olympic lifts. You can get a keg from a nearby bar or draft beer store; just ask if there are any spoiled kegs. If you fail, you can get by with a ball or a sandbag.

Recommendations for implementation: stand over the barrel so that it is between your legs, take a deep breath and lift your chest up as much as possible (this will help stabilize the spine), grab the barrel tightly, tense your back and press your feet into the floor. It is important to remember that the throw is performed using the strength of the legs, not the back.

TECHNIQUE

You can perform the exercise with a sledgehammer in several variations. Here I will give the simplest option; to move on to the rest, you need to work through this one sufficiently. The technique is simple, we stand in front of the tire, with our right hand we take the end of the handle, with our left hand closer to the striking part, with the swing of our left hand we lift the sledgehammer from the left side over the top and lower it with the striking part onto the tire. In this case, the left hand slides along the handle to the right hand. After the sledgehammer touches the tire, it absorbs, here in the final phase, you need to pick up the sledgehammer again with your left hand closer to the impact part and carry out the entire algorithm again.

After you have made the required number of blows on the left side, you need to change hands and immediately continue with the right.

Precautions: It is better to choose a weight with which you can do at least 10 repetitions. Do not use gloves - it is harder to work in them; it is better, if possible, to use magnesium

Always watch what you are doing, don’t get distracted so as not to get injured, after all, it’s a sledgehammer)).

https://youtu.be/3Xo6xSCXXos

What muscles are trained?

As you could probably understand from the previous section, large muscle masses can be trained with the help of a tire - the back, legs, upper shoulder girdle.

It is the development of the upper shoulder girdle that is a feature of tire presses (as well as tire edging). With this type of work, you do not use isolated muscles: the pectoral, deltoids, triceps and biceps brachii muscles work synchronously and fatigue approximately equally. By the way, here’s a huge advantage of exercises with a tire - it teaches your body to work harmoniously, improves intermuscular coordination and, accordingly, increases your strength potential by improving that same intermuscular coordination.

What are the benefits of sledgehammer exercises for bodybuilders?

Now we come to the most interesting part. Yes, a sledgehammer also helps in bodybuilding, it develops a large number of muscles. Shoulders, biceps and forearms - all these 3 groups are included in the work, since it is with our hands that we hold the sledgehammer, and at the last moment of the blow they bear the entire load. The latissimus muscles, the abs - they come into play during the swing. Due to the fact that the blow is usually not applied from above and at an angle, we work the oblique abdominal muscles. The lower back is similar to the deadlift principle; we develop it when we lift the sledgehammer off the tire. Calf – many athletes do a large number of repetitions and rise slightly on their toes to increase the impact. Due to this action, we train the calf muscles.

What do we need? • A durable tire, large in size, so that the sledgehammer can absorb and push off from it. • High-quality sledgehammer, without splinters, rust, with a comfortable handle. • Wear gloves to protect your palms. Due to friction and a large number of repetitions, you can tear off the skin, which is what gloves are used for.

https://youtu.be/z3pGskRuWjA

Where can I get a big tire?

The best place to get a large tire is from rural vehicle fleets and companies that deal in tractor and earthmoving tires. Usually, the employees of these organizations will be happy to give you your old tires. I found my 360kg tire abandoned in a field about an hour from my house. All I had to do was borrow a friend's SUV pickup and ask my father-in-law to help me roll the tire up the ramp into the back of the car. Finding the right tire weight may require a few phone calls and a little travel, but it's worth it. If finances allow you, you can purchase a new tire of the weight you need.

Endurance Tire Training Trainer Brian Preston provides cardio conditioning for fighters of various styles at MAFC (Martial Arts Fitness Center) in New Jersey. Here he gives you a workout designed to be done with a partner, but can be done on your own. Big tire training will open the door to a world of strength and fitness improvement, no matter what sport you play, no matter your initial athletic ability. When people hear about big tire training, they often make the mistake of thinking that this exercise is only used by Extreme Power Federation athletes to prepare for competitions. The strength and aerobic benefits of big tire training can improve your performance in all sports, from gymnastics to soccer. Flipping big tires is one of the best forms of strength training ever invented by mankind. You use the muscles of your entire body to flip a heavy tire, and by varying parameters such as the distance of the projectile and the time under load, you make the training a full-fledged replacement for aerobics. For training you will need a tractor tire weighing at least 90 kg. Depending on your fitness level and goals, the weight of the tire can reach 350 kg or more. Be sure to do a proper warm-up for at least 10 minutes. All the described exercises and approaches should be done without stopping or resting. 1. Turn the tire over 3 times in a row and run backwards to the starting position. While you are running, your partner from the other end of the distance makes 3 tire turns and, having finished, also runs backwards to his starting position. Perform 10 approaches each. Finish with 30 seconds of active recovery (jogging) 2. Perform 4 jumps on the tire while your partner performs “jumping jacks” (jumping in place with your feet shoulder-width apart and simultaneously bringing your arms overhead): jumping jacks Then change . Perform 10 approaches each. 3. Danny LaRusso* alternate with push-ups. * - Danny LaRusso - this is what Brian's gym calls this exercise because it is reminiscent of the movie Karate Kid, in which the character performed a similar exercise. It consists of placing your foot on the tire and, while jumping, changing it to another, returning the first to the supporting position; you do it at your speed limit. Do 10 Danny LaRusso's, then 5 push-ups. There are 10 approaches. Then 30 seconds of active recovery (jogging). 4. Jump onto the tire, then inside it, then again onto it to the opposite edge, then again from it and run backwards to the starting position. Alternate with your partner. Both do 10 approaches. Then 30 seconds of active recovery. 5. Lying emphasis - hands on the floor, feet on the tire. Do this, moving your arms and legs (legs on the tire) around it clockwise, then counterclockwise. Then do 30 lying sit-ups (abdominal exercise). Then again 2 laps of lying down with your feet on the tire. Then, lying on your back with your legs raised and brought together, swing to the left/right 30 times. And then again 2 laps lying around the tire. While you do the press, your partner “goes around” the tire and vice versa. imitates wrestling and pushing in the clinch, as well as TD very well. Uses those muscles that are needed at these moments.

Tire turning is a well-known method of working with an uncomfortable apparatus, which has been used for quite some time by strongmen and athletes of other strength disciplines, for example, CrossFit adherents.

It is known that tire turning can also be found in the arsenal of weightlifters, powerlifters and fitness specialists who try to include interesting exercises that load the entire body into their training. Exactly! The tire turn is a movement that allows you to work your entire body at once, developing the major muscle masses involved in compound movements.

The editors of the portal site have prepared for their readers three exercises with a tire that have a unique effect on the body. Naturally, to work with a tire, you need to have a large tractor tire in your garage or on your property, as well as a platform where you can freely turn it. If you do not have the opportunity to place a tire in your garage, or if you simply do not have a garage, look for a hall that has tires. It should be noted that now it is still quite difficult to find a hall where there are tires that can be turned, but if you set a goal, you can find a hall where this equipment is present.

Among the undoubted advantages of using tires in your training are:

1) It is an excellent metabolic conditioning tool. The two most popular exercises among many strength athletes (tire turning and sledgehammer lifting) are known to be the movements that produce the greatest hormonal response in an athlete's body.

2) It is a cost-effective exercise. Just go down to your local flea market, junkyard or old lot and buy a tire for cheap (or even get it for free). However, to discover the usefulness of the tire, you need to add unique tire movements to your repertoire. Here are three unique exercises you can start doing right now.

How to Build Strength with Sledgehammer Training

For fighters and athletes, the sledgehammer is a great tool to use from time to time, whether it is part of your training program or is the main tool you use to develop strength and power.

Along with developing strength and power, sledgehammer training will also strengthen your wrists, forearms, and grip. Grip strength is a key factor for hitters, wrestlers and other athletes.

Sledgehammer training also improves endurance and flexibility. These exercises force you to use a full range of movements with an emphasis on acceleration, agility, coordination, speed and mental endurance.

You can use it as a full body workout with or without a splint. Or for warming up before starting training with another instrument.

The sledgehammer strengthens the muscles, tendons and ligaments in the wrist, elbow and shoulder girdle. This is the ideal tool for fighters looking to strengthen these areas and increase explosive power. This allows you to perform circuitous strength exercises that are not possible with other traditional equipment. Your hand-eye coordination will only improve!

Side dumbbell hold (Crucifix)

An excellent exercise for strengthening the shoulder girdle. In this movement, the rhomboid minor and major muscles take on the active part of the work (they bring the scapula to the spine and rotate it inward). They play a very important role in keeping the barbell overhead during the snatch. So, Crucifix can be used as an aid to the snatch.

Execution: lift two dumbbells to your chest and begin to press them up, at the same time spreading them to the sides so that at the top point there is an angle of approximately 90 degrees between your hands (Y-press). For better stabilization, externally rotate your shoulder (turn your elbows forward) and place your palms with the back of your hands facing the floor.

Recommendations for implementation: find the maximum weight in the overhead press with a snatch grip. Calculate 30% - this will be your working weight. Take 2 dumbbells, the total weight of which is this 30%. Perform exercises in 3-5 approaches to the maximum with a rest of 30 seconds. As soon as you last more than a minute in the first approach, feel free to increase the weight.

https://youtu.be/532O0naCu9Q

Hitting a tire with a sledgehammer

Many will be surprised by the fact what the force of the blow actually depends on. This seems to be related to muscle strength, but in reality it is not entirely true. A strike is a complex movement that involves the participation of many muscles, so its strength largely depends on the coherence of their work. To hit hard, you must train your body to use the right muscles with the right amount of force at the right time.

Amateurs box ugly, and not only ordinary observers will agree with this, but also those who have experienced it themselves. It's a waste of energy! A lot of unnecessary movements exhaust the attacker and at the same time do not pose a real threat to the enemy. The reason lies in the striking technique, or rather the lack thereof. Amateurs do not invest in the shot, so it is weak for them. How to master combat techniques?

The first step is to consider working with a professional. An experienced trainer with qualifications in this field will relatively quickly turn a beginner into a good boxer. But in this article we will talk about how to make the muscles work harmoniously, thereby generating a powerful impact force. The most important thing is that this requires a regular tire and a sledgehammer.

Training effect

Exercises with a sledgehammer help develop overall body endurance, which is important for every athlete. In particular, such training helps boxers achieve powerful punching power, and wrestlers help strengthen their throws.

What is the secret of these activities? It lies in the heaviness of the sledgehammer, which sooner or later will force you to gradually use large muscles. That is, the athlete, in order to make his work easier, begins to connect large muscles and further develop technique. At the same time, it is important not to strain yourself, but to stick to the technique.

If only the arms are involved in the training process, the entire load will go to these muscles, and they are much weaker than the torso and muscles on the legs. Besides, it's inconvenient. Therefore, part of the load should be transferred to the body and legs. Taking these factors into account allows you to make the punch stronger and develop your technique. The secret of exercises with these tools is simple - the impulse coming from the leg passes through the back, arm muscles and then onto the car tire.

As for the weight of the sledgehammer, it depends on individual training. For beginner athletes, it may not be possible to train with a 10-kilogram sledgehammer for 10 repetitions, but for experienced athletes, performing an exercise with a tool twice as heavy 200 times is not a problem. It all depends on the level of training, but it is recommended to aim for 100 repetitions per approach (training may include 2-4 such approaches), subject to strict adherence to technique.

Hitting a tire with a sledgehammer

Greetings my dear reader. I hope my articles will help you become strong and resilient.

Why do you need to hit a tire with a sledgehammer?

Hitting the tire develops your explosive strength and endurance. It doesn’t look like a difficult exercise, but after 5-10 hits it causes the body muscles to become confused and testosterone is released, as with squats with a barbell. Each blow becomes more and more difficult.

Body muscles such as the latissimus, biceps, and forearms begin to fail, because most of the load when hitting a tire with a sledgehammer goes through the arms from the hands to the back muscles.

The exercise gives you a surge of emotions and allows you to throw out all your fatigue on the tire, but the tire will not give up and you will have to hit it for a long time to cause any damage.

What muscles work when hitting a tire with a sledgehammer?

Forearms and hands - Constant changes in the position of the sledgehammer in space and powerful blows to the tire put a strong load on the hands, since they are the first to take the shock wave upon themselves. When performing sledgehammer exercises, you will certainly strengthen your forearms, which in turn will strengthen your grip.
Deltoids and biceps - These muscles are activated when you lift the sledgehammer above you to strike, and these muscles also receive the load from hitting the tire along with the hands and forearms.

Latissimus muscles, abs - these muscles come into work during the swing, since the swing occurs in a circular amplitude, not only the latissimus and abs come into work, but also the oblique muscles.

Calf muscles - If you roll up your toes during your swing and strike, as boxers do, then the calf muscles come into play.

How to properly hit with a sledgehammer

Sledgehammer blows are performed while standing in front of the tire. In order to avoid injuries when hitting a tire, during the first training do not try to apply force to the sledgehammer to increase the impact force. Until you develop the technique, there is no need to use force on the sledgehammer, just throw it on the tire, believe me, you will quickly get tired of simple throws on the tire.

How to properly hit a tire with a sledgehammer or hammer:

First of all, we stand in front of the tire and take a sledgehammer or hammer in our hands;
If the swing is made with the right hand, then the left leg is put forward and the right leg is put back. If otherwise, then vice versa.
When swinging from the right side, the right hand holds the hammer at the very striking part, and the left hand holds the very base of the hammer (the end of the stick). If otherwise, then vice versa.
During the swing, your back is straight, your gaze is on the tire, your body is tense.
During the impact, the hammer is tilted onto the tire, and if the hammer is to the right of the body, then the right hand during the flight of the sledgehammer moves to the left hand, and upon impact, both hands are at the base of the sledgehammer.
If your hands hold the sledgehammer not at the base, but in the middle, you will simply get hit in the face with the end of the sledgehammer from the inertia of hitting the tire.
After the sledgehammer hits the tire, do not let go of the sledgehammer and wait until all the force of the impact is extinguished. If you let go of the sledgehammer ahead of time, you might get hit in the face with the end of the sledgehammer, and of course you don’t want that.
When the blow is extinguished and the sledgehammer lies at rest on the tire, we turn the body to the other side, if we were on the right, then on the left.
We take a sledgehammer and swing from the other side, if the swing was from the right, then from the left.
And let's move on to point 2 again.

What is the difference between a sledgehammer and a hammer

A sledgehammer has a flat striking part on both sides, and a hammer most often has either one part flat and the second part cone-shaped, and there are also hammers with a shifted center of gravity. The sledgehammer is mounted strictly at the center of gravity and both striking parts are flat.

Execution technique

Despite the fact that, at first glance, the exercise seems technically elementary, there are a number of rules regarding the technique of performing the exercise with a sledgehammer that you should pay attention to.

Grasp the end of the sledgehammer and stand about half a meter from the tire. Hold the handle firmly so that it does not slip out of your hands. Keep your feet parallel to each other, your back straight. Your position must be stable.
Take a wide swing, making a circular motion with the sledgehammer over your right shoulder. The left palm is located closer to the end of the hammer. After each repetition you need to change the position of your hands. There is nothing complicated about this, after the first normal approach it will happen automatically. This phase of the movement should be done with minimal effort, you don’t need to put much effort into lifting the sledgehammer, otherwise you will quickly get tired.
You need to swing not only with your arms, but with your whole body; the sledgehammer should fly up as quickly as possible.
When the hammer is perpendicular to the floor, there will be a slight dead center. At this point, you need to stop swinging and relax your arms and shoulders. It is necessary to lower the sledgehammer down as quickly as possible to make a powerful blow. To do this, we lean forward sharply and help ourselves with the gluteal muscles. Most of all, it resembles chopping wood. The blow should occur while exhaling.
Immediately after you hit the tire, begin to straighten your lower back, otherwise the sledgehammer may fly straight into your forehead. The sledgehammer should travel most of the upward distance by inertia. Your task is to intercept it at the moment when it is located approximately at waist level, and change the side of the swing. Alternate between the right and left sides on each rep.

This is not the only option for performing the exercise. Depending on the goals, the technique of performing the exercise may vary. For example, to increase the functionality of the exercise, boxers also change their stance with each repetition, placing their right or left leg forward. This option puts more strain on the leg muscles, since they bear all the support.

You can also hit the tire by swinging from behind your head. This way the blow will be no less powerful, but for unprepared athletes this will quickly tire the lower back.

You can strike by holding the sledgehammer with one hand and using the other to maintain balance.

https://youtu.be/0w2mGMPrybU

Exercises with a sledgehammer

Vyacheslav, who was the first to leave a comment, advocated pull-ups, the second comment (from Sergei) was a desire to write about an exercise with a sledgehammer on a tire. I thought about it and decided, really, why not write about this exercise. Why does training with a sledgehammer not deserve attention, because so much has already been written about the others.

So, working with a sledgehammer on the tire. This exercise develops not only striking power, but also almost all the muscles of the upper body. Very often you can see working with a sledgehammer in the training of boxers, wrestlers, and mixed martial arts fighters. For boxers, training with a sledgehammer is aimed at developing punching power and endurance, and for wrestlers, at developing the strength of techniques (for example, throws). Accordingly, the technique and weight of the sledgehammer will differ.

Why am I describing the exercise with a sledgehammer using the example of athletes, because the practical application is clearer this way. What does a sledgehammer give to a person involved in fitness or bodybuilding? Yes, actually the same thing, only unlike fighters and wrestlers, you don’t have to rely strictly on specialization (strike strength, etc.). The sledgehammer can be used as a general physical development tool (5 in one).

Impact force
Explosive force
Endurance
Upper body muscle development (mainly)
Burning calories

Sledgehammer develops the torso

If we talk about muscle development, then during the exercise with a sledgehammer on a tire, the following muscle groups are included in the work:

Latissimus + lumbar (back)

Biceps + forearms (arms)

The legs, in particular the calf muscles, work slightly

As you can see, the list of muscles involved is not small. If you use this exercise in addition to your main training, then this will be a plus for your progression in physical development. Please note that the load on the shoulder joints is large, so use this exercise as an additional one.

Ways to perform the tire hammer exercise

At first glance, working with a sledgehammer seems simple. You hit yourself on the tire and that’s it. It’s possible, of course, and so, but will there be any sense without technology. I'm sure it won't. There are several ways to work with a hammer.

Frontal (straight stance), straight blow with a swing from behind the head
Frontal (straight stance), direct blow with a swing from behind the shoulder (any)
Continuous strikes from a front stance with a change of hands (strike with a swing from behind the shoulder)
Side stance (left or right), swinging strike from behind the shoulder
Side stand (left and right alternately), swing strike from behind the shoulder
Side stance (left or right), side hip kick (angled kick)
Side stand (left and right alternately), side kick from the hip (blow at an angle)
Side stance (left or right), overhead spin kick (underswing)
Side stance (left and right alternately), kick with overhead rotation (underswing)

The position of the hammer during impact can be either vertical (hammer strike) or horizontal (flat strike). To perform this exercise, you will need a sledgehammer and a tractor tire. If you don’t have a tractor tire, then a car tire dug halfway into the ground will do. That is, unlike a tractor tire, which is larger and lies flat on the ground, a passenger car tire will be dug vertically halfway into the ground.

Regarding the weight of the sledgehammer and the length of the handle, it is necessary to choose a sledgehammer with a long handle so that there is suitable leverage for maximum range of motion. The weight is selected according to your level of physical fitness. For example, if you are able to perform 10-12 punches (on each hand) with a weight of 12 kg, then this is a suitable weight (further on development). As a rule, there are sledgehammers weighing from 8 to 24 kg. The handles of the sledgehammer can be wooden or steel in plastic insulation.

Be careful when performing the exercise with a hammer, follow the technique and keep your back straight. Finally, watch the educational video about working with a hammer, and don’t forget about the comments. That's all for today.

https://youtu.be/TRR6h-z2ZZ0

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Leg exercises without squats

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Recommendations for performing the exercise

To get the most out of your CrossFit or MMA training with sledgehammer and tire exercises, it is recommended to follow these simple tips:

Perform two to four sets of tire sledgehammer hits per workout. Time under load is important here. Two to two and a half minutes of continuous intensive work is the indicator you should strive for. During this time, a trained athlete will have time to make at least a hundred powerful blows.
Monitor your pulse. This exercise greatly relieves the psyche and relieves stress. With its help, you can easily get rid of excess negativity from your head, but sometimes it can be difficult to stop. If after approaching you start to tingle in your temples or in the back of your head, this is not normal. In this case, the intensity should be reduced slightly.
Don't round your back when hitting. Even though a sledgehammer usually weighs about 10 kg, the risk of spinal injury is quite high due to the explosive manner of execution.
Be sure to warm up before performing this exercise. It is performed in an explosive manner, which means that the risk of some kind of damage is always present. A couple of sets of pull-ups, push-ups, hyperextensions, joint exercises and a little cardio are what you need.
Watch your breathing. The blow should occur while exhaling, the swing with a sledgehammer should occur while inhaling. Not the other way around. If you lose your breathing pace, it is better to take a short break and start over. Improper breathing will result in much less oxygen entering the body, muscles will quickly get tired, and blood pressure will also rise.
To experience the full benefits of this exercise, it is recommended to do it at least three times a week. This is a great cardio option after strength training. A 10-minute series of tire hits with short rest intervals will replace the monotonous 40 minutes of walking on a treadmill.

Sledgehammer training to increase strength

Who would have thought that training with sledgehammers is one of the best ways to increase strength?! But if you have to swing a sledgehammer for any length of time, you will feel pain in your back, shoulders, core, and arms for days, and your forearms will become the size of grapefruits.

However, for training it will be enough for you to devote 5 minutes to the sledgehammer 1-2 times a week. And you will get excellent results. For creating explosive muscle power, nothing compares to this tool.

The benefits of a sledgehammer are that it's fun to swing and hit, it brings out your innate strength and makes you feel like a superhero. In general, no fancy gym with its equipment will give you these sensations.

The impact target is a large tractor tire. The weight of the sledgehammer varies from 2 to 14+ kg.

Reverse dragging of the load or dead pull of the rope

A great exercise for strengthening your back muscles, which can also replace deadlifts. To perform this you will need a cable and the load itself, or a fixed support. As a load, you can use a loaded sled, a tire (both with and without a load) and anything else that can be dragged.

I recommend performing this exercise in long sleeves. Wrap the cable around the forearm of the hand that will be closest to you, keep your arms bent and push your legs forward. Make sure that the body does not tip towards the load. Try dragging a load 5-10 meters in one go. If it's easy, add weight or distance.

Exercises with a sledgehammer

CrossFit is notable for the fact that for training in this sport you can use almost any available equipment, very often even non-sports equipment. Perhaps only in CrossFit can you watch athletes perform very spectacular exercises with a sledgehammer and a tire.

Initially, these exercises were a mandatory part of the functional training of mixed martial arts fighters, as they very well developed strength endurance and the power of punches. However, over time, they became firmly established in CrossFit, as all athletes liked them.

To train in this unusual way, you only need two equipment: a sledgehammer and a heavy, thick tire. Despite such simple equipment, such exercises make it possible to develop a lot of useful qualities that will provide you with invaluable help. Which ones exactly – read in our article today.

Features of the technique of performing exercises with a splint for drummers, wrestlers and others.

The peculiarity of the work for drummers in this exercise is the width of the grip, the weight of the sledgehammer and the change of stance. The blow is applied with one hand, therefore, to simulate a blow, the sledgehammer is taken with the striking hand in the middle or above the handle, and the second at the end. Also, there is often a change in stance from the side to the front to ensure that the strike is worked out from different positions and interceptions are used during the exercise. Another important point is the use of a sledgehammer, usually weighing no more than 10 kg. Many fighters are afraid of muscle clogging and loss when working with heavy weights of explosive speed.

The peculiarity of this exercise for wrestlers is a tight grip at the end of the handle and large weights. When working with a tire, wrestlers imitate a throw, which means the weight of the sledgehammer should be greater. They use a tight grip on the end of the handle with both hands, thereby deliberately complicating the task, but this approach is more natural when gripping a hand or kimono in wrestling. Also, when working, they try to turn on and turn the body as much as possible.

The peculiarity of the work for people who are interested in fitness is the great functionality of exercises with a sledgehammer and a wheel. Depending on the goals of the trainer, you can change the conditions of this exercise. It can be used as a cardio workout, and with heavy weights as a strength workout. The important point is that any type of training will strengthen the tendons, and this will prevent injuries.

Exercises to strengthen your hands

People involved in contact sports or types of martial arts are more likely than others to suffer various injuries to their fingers and hands. As a rule, the injuries are minor, ordinary scratches and abrasions, but there are also more serious cases.

These include fractures, sprains and various types of dislocations. They are the ones that often put athletes out of action for a long time. To avoid this kind of trouble, you need to regularly strengthen your hands. This can be done in various ways. Below we will talk about the most effective of them.

To develop sensitivity and strengthen your hands, you must perform special exercises. These exercises can be performed both with and without machines, using various available tools. But the main thing in this matter is regularity.

In most cases, the development of the hands does not require additional loads. But it may require extra weight to strengthen. But first, it’s best to master the exercises without additional loads.

Flexion and extension of fingers

For example, finger curls are a very effective exercise for the fingers. They are performed as follows: you need to tense your hand and clench and unclench your fingers fifteen to twenty times. Then you need to do the same with each finger separately. This exercise is very popular among pianists, rock climbers, guitarists and drummers.

Pushups

Push-ups are no less effective. They can be supplemented and improved at your discretion. It is best to start your workout with finger push-ups.

Next, you need to do push-ups on your fists a certain number of times and move on to push-ups on the back of your hands. The number of approaches directly depends on the person’s capabilities.

This exercise is designed to strengthen not only your fingers, but also your hands.

Hanging on the horizontal bar

The ideal exercise to strengthen your hands and fingers is the hang. It is also performed in various ways. You can focus on strengthening your hands, clasping the bar with your entire palm, or you can focus exclusively on your fingers, clasping the bar with them. You should try to perform the exercise so that the entire load falls on the end phalanges of the fingers, then the effect will be maximum.

Exercises with external objects for hands and fingers

An elementary way to strengthen your hands and fingers is to manually spin the laundry. Similar exercises are even included in the training of professional athletes.

Also very popular among athletes is crumpling newspapers, which has a similar effect.

It is performed as follows: an unfolded newspaper is placed on the floor, the athlete places his hand directly in the center and begins to crumple the sheet into a small lump with the help of his fingers.

Tennis ball squeezing

In its action and effect it resembles working with an expander. The ball can be squeezed either with the entire palm or with individual fingers or phalanges. The main thing is to try to hold it in a compressed position longer until the muscles begin to ache.

Silicone rubber

Doctors often prescribe classes with silicone rubber to restore the hand. This is a unique material, it is able to restore the hands to their former flexibility, fine motor skills and dexterity.

Working with a sledgehammer

When working with a heavy log, sledgehammer and ax, the muscles of the hand become very tense. Therefore, this activity can be used as a strengthening exercise. You constantly need to intercept your hands, turning a sledgehammer or a log in the air.

Working with weights

When restoring hands, doctors often prescribe working with dumbbells and weights. This is a truly unique method, since weights allow you to load the hand in a wide variety of positions.

However, most often, working with a weight takes place in the following order: take one weight in each hand (the weight is determined by the doctor) and straighten them forward.

Holding your hands in this position, you need to walk from side to side.

A good remedy is hard balls made of wood, metal and stone. You need to try to squeeze them as hard as possible, while straining all the muscles of the hand. This method is often used by professional athletes.

Working with rope and weight

The exercise is very simple and extremely effective. Its essence is as follows: you need to find any strong stick about forty centimeters (round) and tie a rope to its center. A weight is tied to the other end of the rope. This could be a bucket with a few liters of water or a few red bricks. The work on this simulator is performed as follows: take the stick by the edges with both hands and twist the load, making turning movements with your hands.

https://youtu.be/C83bg7TsbUo

Farmer's Walk and Rocker

The most popular, in my opinion, extreme strength exercise. Direct application in life - shopping. To perform this you will need 5-10 m of straight space and 2 identically shaped projectiles that can be held in your hand. This could be weights, dumbbells, barbells, discs, sandbags, or anything else you can find.

Perfectly develops stabilizers and extensors of the body. There are 2 options for execution: for grip and for general load. In the first case, the weight is small, but the object is inconvenient - discs from a barbell, a bar (can be supplemented with extenders). In short, the goal is to walk in such a way that your forearms tire first. Try to choose a weight so that you can hold it for 30-60 seconds in one approach.

In the second case, the weight of the projectiles should be as heavy as possible; a sure sign will be the dropping of the shoulders down and a burning sensation between the shoulder blades. It is important to keep your chest up. The standard distance of 15 m works well here, try to go through it as quickly and smoothly as possible. The rocker can be replaced by walking with a barbell on your shoulders. The weight of the barbell should be at least 120% of your squat.

Sledgehammer training. Advanced level

Once you become comfortable with a sledgehammer and hitting and other exercises become easy for you, you can try juggling with hammers. This skill takes time to develop, so start using very light weights and gradually increase it.

By juggling sledgehammers, you begin to develop a whole new level of strength and reflexivity along with hand-eye coordination. It's fun to start practicing this exercise on sand, grass, or some other soft surface so the sledgehammer won't bounce if you drop it.

Example of advanced exercises (hammer in each hand):

Tomahawks (right hand) - 15 times
Tomahawks (right hand) - 15 times
Strikes with both hands at the same time - 15 times

After this, rest for 15 seconds and continue the series, decreasing the repetitions until you have completed only one repetition per exercise.

Tools and Tips

To make the blow stronger you need to follow the recommendations below and use the tools:

Tire. It is better to use one that does not need to be spared, so the option with a tire from your own car is not suitable. Since she will subsequently have to withstand many blows, it is necessary to ensure her static (motionless) position. To do this, the tire is half buried in the ground.
Hammer. Strikers use 8-10 kg sledgehammers to develop their punch. Wrestlers train with 10-32 kg hammers to increase functionality in throws.

As for the position of the hands, they differ between boxers and wrestlers: the former have their hands at a distance, the latter hold the end of the handle with both hands. This is due to the specifics of boxing - striking with one hand. Due to the wide grip, conditions are provided that are as similar as possible to a real blow.

https://youtu.be/cwERfDhK5RY