Techniques on How to Throw a Hammer

The hammer throw is an extremely challenging track and field event. A precision move that combines strength, speed and coordination is required to achieve distance in the hammer throw. Fitness contributes to the strength and speed you need to be competitive in this event, but without a solid foundation of good technique underneath physical prowess you will never rise to the top of the sport.

  1. Grip

    • Just as in other sports like tennis and golf, or another throwing sport such as discus, the hand position before you throw the hammer is essential. The non-dominant hand is the hand that grips the handle of the hammer. The dominant hand then covers the hand that is gripping the handle of the hammer. Both hands should be loose and only apply as much tension as is required to have control of the hammer.

    Starts

    • There are three primary ways you can initiate movement in the hammer throw. The static start means you start with the hammer a yard behind the dominant foot. The pendulum start initiates with the ball to the left or front so that it is already swinging by the time the winds start. Winds are the preliminary spins of the ball before the thrower starts turning his body. The final option is called the step-in. Instead of starting in a throwing position with feet shoulder distance apart, the left foot is back and the athlete takes a step into the throwing start position between the two winds.

    Rotations

    • The rotations of the body are where the primary power is generated during a hammer throw. Rotations involve using the weight of the body to counterbalance the weight of the hammer and spinning in a circular motion before the release. The two primary techniques are a three-rotation or a four-rotation throw. The primary difference is that you have to be less forceful entering the first turn on a four-turn throw because you have more time to build maximum power in the hammer.

    Release

    • The key to a proper release is to ensure that the hammer is released at the point where it makes maximum use of the energy the thrower has generated. After the final spin, the thrower straightens up from the turn position to drive the hammer up instead of in a circle. The release comes at shoulder height so that the thrower doesn't impede the travel and momentum of the hammer by holding on too long.