Scottish hammer, my tips

[Alan H]

Hammer is my best event, so I thought that I'd write out some stuff about what works for me.

first up, I'm not a pro, I've just finished a year in the "C" class, but I won the 16 and 22 pound hammer even in the C class three times out of five Games last year. I'm currently throwing the 16 pound hammer right around 80 feet. I don't use blades, I just wear high-top soccer cleats. I also recognize that I'm tall, with long arms and that really helps.

this is going to focus on 16 pound hammer, with three turns and a release. Some guys prefer two turns. I use two turns on the 22 pound hammer because I can torque the 22 to the point that I can't hold on to it during the third turn..

I'm right-handed so my turns start with the hammer on the ground, off to my right, more or less even with my feet, or a little bit behind me and about 3 feet away. I'm in a semi-crouch with my knees bent and my feet about 2 1/2 feet apart. My feet are slightly vee'd. The initial motion is to lift and accelerate to the left, while I come up partway from the crouch and lean back a bit to balance the weight of the hammer

OK, first thing is that you have to put some energy into getting the hammer started. You have to get the hammer really going in the first turn, over your left shoulder so that as you come into the second half of the turn (over your right shoulder) you are fully extended. Your goal in the first turn is threefold.
1. get the hammer moving
2. finish the first turn with your arms straight out in front of you and your knees bent.
3. accelerate the hammer in the downswing (from over your right shoulder, downward)


You are going to build acceleration and extension...meaning your arms out straight in front of you, at the end of the first turn.

In the second turn you are going to build more acceleration. to do that you must extend your arms.

1. You must lean back and and bend your knees to be balanced so that your extend your arms as far as possible back over your head. LOOK UP into the sky at about a 45 degree angle. It will help with this, do not keep your head down.
2. use your hips to build acceleration in the last half of the turn, from over your right shoulder, to down almost directly in front of you.
3. your arms should be completely out straight in front of you when the hammer is in front. Your focus point....the point at which you focus all the accelertaion of the hammer is straight in front of you.

In the third turn you are going to go for maximum acceleration and extension. It's exactly the same as the second turn except...

1.. you'll have to lean back more and bend your knees to get maximum extension both behind you and in front of you.
2. build acceleration in the downstroke, from over your right shoulder and down, but this time, your focus point is about 15 degrees to the left of straight ahead.
3. you are going to release over your left shoulder. As the hammer moves past waist level, snap your hips and stance open somewhat to the left as a follow-through. It also adds a little last bit of OOMPH to the throw. This "snap" and rotation of the left foot will cause you to turn slightly and you will almost certainly have to move one foot to keep your balance.

Obviously then, it's not a good idea to throw with your heels pressed right up against the trig. Give yourself a few inches, maybe even a foot to step back immediately after the release to keep your balance.

The hammer should fly up and out at a 45 degree angle, or very slightly less. You want some "hang time" to this throw. You don't want to throw it too much parallel to the ground. HINT for all the Scottish distance throws...if the hammer/weight bounces a lot and goes another 5 - 10 or more past the point of impact, you're probably not throwing it high enough.

Hope that helps! Please add comments if you're interested!

Hammer videos on YouTube

Several throwers of different skill levels

http://www.youtube.com/watch?v=Ln9KeZNr7L4

Hammer Tutorial, with a lot of information I don't actually think about, like head placement. Still, it's a good slow-mo video of a good thrower.

http://www.youtube.com/watch?v=nFOtu...eature=related


Single throwers
http://www.youtube.com/watch?v=GKqxiDYPFkQ

http://www.youtube.com/watch?v=GZW5Y...eature=related

[TimC]

Going into the Rhino games tomorrow w/o any practice in the hammer lately, I needed these!
Thanks Alan.

-Tim

[Yaish]

Tim, I 'll see you there tomorrow!

Also, let me add to the rotation angles of the hammer.

One a three spin throw the low point of the hammer rotation on the first full spin should be off to your right (2:00 on a clock face).

Second spin low point should be a little closer to center, about 1:00. Final rotation, low point should be 12:00 or even maybe 11:30, so as to get the proper lift on the final release.

[Arizona Scot]

I really want to thank you guys for these turtorials I am just getting into heavy athletics and I need all the help I can get. Currently looking for someone in the Phx area to train with.

[warwick]

don't forget the barbaric yawp after releasing the hammer...

... this brings up breathing, when i started throwing i found that i would hold my breath during my three spins. this didn't go so well... 'cause after 3-4 throws i was about to pass out

now i try and breath in through my nose and out my mouth but can't seam to get a good rhythm going

anyway what are your thoughts about this?


also i don't use blades on my boots and i don't use any thing for grip. i havn't throw at any games yet... i throw in my parents back feild and have not lost my grip or control of the hammer

what are your thoughts on gloves and/or some sort of hand chalk?

i dont want to use anything[glove/chalk] and i figure at the games the hammer will have some on it from the other throws.

[Yaish]

Chalk? Ambivilent. I'm going to start bringing my own merely to combat the next substance...

Tacky? I hate this stuff. It increases grip but at the price of control. I never use it and can't stand it. I smear dirt of grass all over the handles to take down some of the tack other people leave all over it.

Gloves? I like 'em for some events, not for other. I wear cloth gloves that have a latex rubber palm and fingers. You usually find them at Home Depot or Walmart, usually with a bright blue palm but I have some grey rubber ones too.
They are super grippy and give you absolute control. I can hold on when I want to and let go when I want to, unlike tacky.

I eschew gloves for the weight throws, I only use them for hammer and caber. On the weight throws I have better grip with my bare hands.

This does make an excellent idea for a new post, however it will have to wait a couple days as I just got back from Rhino and I'm beat.