HAMMER THROWBy: Jamie Crouse & Amber Topil

Skill Objective• Accelerate the steel ball as quickly as possible to

maximize distance

FactsMen’s Hammer• Weight: 16 pounds• Length: 3’ 11.75”• World Record: 285’ 7”

Women’s Hammer• Weight: 8.8 pounds• Length: 3’ 11”• World Record: 260’ 6”

The Field• Cage• Ring• Sector

Equipment• Glove • Hammer • Shoes

The Grip

Phases

1. The wind

2. The entry

3. The turns

4. The finish

Phase 1: The Winds• Initiate momentum of the throw

• Muscles used: triceps, deltoid, biceps, trapezius, external and internal oblique, and latissimus dorsi

Phase 2: The Entry• Athlete enters the turning phase

• Muscles used: flexor group, soleus, tibialis posterior, gastrocnemius, hamstrings, and quadriceps.

Phase 3: The Turns• A series of 3 or 4 turns to increase the speed of the

hammer.• Heel-toe turns• Muscles used: lower half of the body and flexed

abdominals

Phase 4: The Finish• Drive the hammer upward

• Muscles used: quadriceps, gluteal muscles, gastrocnemius, soleus, tibialis posterior, trapezius, deltoid, and obliques

Path of the Hammer Ball

Optimum Distance

Dependent on:• Height of release• Angle of release• Speed of release

Common Errors• Not turning the right foot• Catching the toe on the heel• Pulling with your left arm • Arms flexed • Not flexing the knees

Summary• http://www.youtube.com/watch?v=k5oTKR5-i44

• http://www.youtube.com/watch?v=1jCRF7lxV-E

ReferencesBartlet, R. (2007). Introduction to sports biomechanics. (Second ed., p. 32). New York, NY: Routledge.

Connolly, H. (2013). What is the hammer. Retrieved from http://hammerthrow.org/what-is-the-hammer/

Earl, R. (1996-2013). Hammer. Retrieved from http://brianmac.co.uk/hammer

Hall, S. (2012). Basic biomechanics. (Sixth ed.). New York, NY: McGraw-Hill.

Hunter, I., Robinson, C., & Clyde, T. (2009). Maximizing velocity in the hammer throw. Retrieved from http//biomech.byu.edu

Judge, L. (2000). A Technique Analysis of the Hammer Throw for Men & Women. Coach & Athletic Director, 69 (8), 46.

Judge, L. (2000). A Technique Analysis of the Hammer Throw for Men & Women. Coach & Athletic Director, 69 (7), 36.

Kieda, D. (2012). The science of the hammer throw. Retrieved from http://sportsnscience.utah.edu/the-science-of-the-hammer-throw/