Both the light and heavy hammers are thrown the same way.
The competitor begins by standing behind the trig, facing away from the field (it’s behind you). Using grip gloves, tacky, or some other grip aid, grasp the handle of the hammer with both hand similar to a golf club. For right handers, your right hand will be below your left hand, which is at the end of the shaft. Palms are up and thumbs are inline, pointing down the shaft towards the head.
Feet should be more than shoulder width apart, and knees bent in a slight crouch. The hammer should have the head resting on the ground to the competitors far right, and slightly to the rear.
You will now swing the hammer in a counterclockwise direction around your body. Keep your head up, looking above the horizon. Keep your arms as straight and ‘long’ as possible during the spin. Use your hips to counterbalance the weight of the swinging hammer head, almost the same motion as a hula hoop.
Usually two or three swings will be sufficient to gain speed, and the hammer will be released over the left shoulder. The feet may not move until after the hammer has been released.
Throws are measured from the trig to the first point of impact of the head. Handle impacts are not counted.
If the hammer hits the ground during the swing, bring it to a stop in a controlled manner and ask for a reset. The hammer must not have left your grip or touched the ground forward of the trig.
Sheaf Toss.
This event is also done with a bar similar to the WOB, though the bar is usually fixed. A two tined pitchfork is used to spear a 20lb burlap bag, which is then thrown over the bar.
The most common technique is to spear the corner of the bag with both tines, so that they are able to move freely in the puncture holes.
The fork is grasped with the strong hand near the end, and the weak hand holding the head just where the tines meet the handle.
The competitor will stand somewhere between three and five steps in front of the bar, facing away from it.
With feet should width apart, bend over slightly at the waist and swing the fork from left to right in a straight line (don’t bring it around your body). Keep your head up and looking at the horizon.
After one or two swings, bring the fork back until your strong hand is above shoulder height, then in a rapid motion swing forward, dipping at the knees and exploding upwards on the upswing. IMPORTANT: You must STOP the fork when your weak hand reaches shoulder height. The stop should be as abrupt and sudden as you can make it. Do not try to release the bag any higher.
The sudden stop will cause the bag to slide down the forks in an arc, thus completing the motion needed to bring it over the bar.
As in WOB you get three attempts at each height, and you may pass until you wish to compete.
WARNING: Attempt some slow speed practices before competition starts. Be aware of where the fork and your knees are. Athletes have speared their own legs on more than one occasion.
TIPS: Do not attempt to ‘lift’ the bag over the bar. Use the sudden stop.
Do not try to throw the bag behind you. Make your swings on an even plane, without bringing the bag around. It will travel up and back as a natural consequence of the curved tines.
Caber
This is the one everyone always want to try. One of the most fun events, it also has the most elements to master but is actually very easy once you get the hang of it.
Caber scoring is done on a clock face, 12:00 being a perfect score and facing directly away from the direction of travel the athlete took. Attempts that do not result in a turn, are scored by degrees, or how close to vertical is came. Higher degrees score better than lower, but any turn scores better than any degree.
The caber consists of three elements, the pick, the run, and the toss.
For the pick, you will be standing next to a caber that has been lifted vertically, standing on its smaller, tapered end. You need to maintain control of the caber, keeping it upright while you work your way down into a squatting position, caber resting on your shoulder, hands clasped together and at the bottom of the caber. I like rubber palmed gloves for this event, but tacky or other grip substance work as well.
With feet spread wide, fingers interlaced, and hands at the bottom of the caber you will use the heels of your hands to ‘pinch’ the caber and begin the lift. Standing upright, let the caber lean back just slightly, no more than a degree or two. This will use the caber’s own weight and the fulcrum of your shoulder to lift the bottom end, where you will then slide your cupped hands directly underneath. Draw the bottom in, towards your body while leaning your should slightly forward. The goal is to bring the caber back to vertical.
At this point your hand should be kept around mid-torso, above the belly but below the chest. You should be leaning slightly forward at the waist.
Begin walking forward, gaining speed while maintaining control of the caber. If you can, a slow run is perfect. Move in a straight line, as your last three steps will determine your direction of travel for scoring purposes.
When you are ready, come to a ‘jump stop’, where you suddenly take a small hop and plant both feet and crouch down. Also at the same time dip your hands to waist level.
The sum of all these actions will be to cause the upper end of the caber to continue moving forward, coming off your shoulder.
As soon as you see it near the corner of your eye, and the weight is coming forward, explode upwards with your legs, straighten your back, and lift skyward with your hands. Your hands should come above your head, and the lower end of the caber will move straight up as the upper end falls away.
If enough force was applied soon enough, the caber will land on the large end and the small end (that used to be in your hands) will carry forward, completing the turn.
If the caber has traveled too far off your shoulder before you begin the toss, it will result in a degree score. The same applies if too little force was used to throw the end of the caber up.
WARNING: If you lose control of the caber and cannot regain it, dump the caber as soon as possible. The judge will often tell you when to abort your attempt. DO NOT try to hold the caber as it impacts the ground. It will jump back and can hit you, causing serious injury.
Try to dump the caber so it lands flat on its side, and get well away from it before it lands. Judges will usually show you the safe way to dump the caber before competition begins.
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