Hammer Revelation

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   I have some new optimism for the hammer and here is why - I have figured out how
to speed it up without being pulled over. That might seem like nothing
to a natural hammer thrower, but it has held me back my entire career.

The problem has never been how to speed it up, it has been how to
keep from getting pulled over as the hammer goes over and down once I
speed it up. I learned years ago how to not just use the arms...so I
thought the problem was all in my hips and limited flexibility.

One of my major pluses the past two years is learning how to
practice at reduced intensity levels to diagnose form issues. So, a few
weeks ago I was working on the hammer and was simply trying to add
speed to the second wind without being pulled over...nothing else.

Every time I tried I ended up losing it as the hammer went over and down. I had always heard that you need to throw the hammer with your
"core", so I always kept the torso tight and the arms loose and tried
to turn with the hammer while applying force with the torso. 

After several failed tries, I said "well, let's just try adding speed
at the bottom and then just let the hammer flop over and see what
happens." Instantly I discovered my problem. By trying to keep the
torso active throughout the movement I was making a rigid line of force
between the hammer and my center of gravity.

As the hammer went over and down my tight torso was locking me into
the pull of the hammer above my center of gravity and I just couldn't
hold an upright position at anything above a very slow wind speed.

By using the feet/legs/hips/torso on the bottom half of the
movement and then letting the torso go limp and only use passive
strength I transitioned from a tug of war I couldn't win, to allowing
the hammer to simply take the path of least resistance. Suddenly it
took very little force to stay upright.

Now I can add good speed on just two winds and hit a 2' training PR of 84' on Tuesday.  90' is not far away.

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Mike Wills Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 12/27/04 Location: United States Status: Offline Points: 836	Post Options Post Reply Quote Mike Wills Report Post Thanks(0) Quote Reply Topic: Hammer Revelation Posted: 10/25/07 at 8:36am
	I have some new optimism for the hammer and here is why - I have figured out how to speed it up without being pulled over. That might seem like nothing to a natural hammer thrower, but it has held me back my entire career. The problem has never been how to speed it up, it has been how to keep from getting pulled over as the hammer goes over and down once I speed it up. I learned years ago how to not just use the arms...so I thought the problem was all in my hips and limited flexibility. One of my major pluses the past two years is learning how to practice at reduced intensity levels to diagnose form issues. So, a few weeks ago I was working on the hammer and was simply trying to add speed to the second wind without being pulled over...nothing else. Every time I tried I ended up losing it as the hammer went over and down. I had always heard that you need to throw the hammer with your "core", so I always kept the torso tight and the arms loose and tried to turn with the hammer while applying force with the torso. After several failed tries, I said "well, let's just try adding speed at the bottom and then just let the hammer flop over and see what happens." Instantly I discovered my problem. By trying to keep the torso active throughout the movement I was making a rigid line of force between the hammer and my center of gravity. As the hammer went over and down my tight torso was locking me into the pull of the hammer above my center of gravity and I just couldn't hold an upright position at anything above a very slow wind speed. By using the feet/legs/hips/torso on the bottom half of the movement and then letting the torso go limp and only use passive strength I transitioned from a tug of war I couldn't win, to allowing the hammer to simply take the path of least resistance. Suddenly it took very little force to stay upright. Now I can add good speed on just two winds and hit a 2' training PR of 84' on Tuesday. 90' is not far away.

Hapy Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977	Post Options Post Reply Quote Hapy Report Post Thanks(0) Quote Reply Posted: 10/25/07 at 9:19am
	Wow Mike, this actually helps me a bunch also. Make sure you repost this next spring so I can remember!
	Real Men Wear Purple Tinky Winky Throw Far! Central Vermont Strength Association

Joel Sim Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/26/07 Status: Offline Points: 560	Post Options Post Reply Quote Joel Sim Report Post Thanks(0) Quote Reply Posted: 10/25/07 at 2:56pm
	Great post, yet another aspect to work on this winter thanks Mike

mpac Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/17/07 Location: United States Status: Offline Points: 142	Post Options Post Reply Quote mpac Report Post Thanks(0) Quote Reply Posted: 10/26/07 at 3:23pm
	I understand exactly what you are talking about, Mike. As I continue to learn this stuff, it is information that you and other throwers provide that will allow me to increase my throws. This is a real gem! Thanks
	Rich McClain JUST SHUT UP AND THROW!

phatmiked Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 4/13/07 Status: Offline Points: 2321	Post Options Post Reply Quote phatmiked Report Post Thanks(0) Quote Reply Posted: 10/27/07 at 5:15pm
	Awesome Mike. I look forward to some big throws from you next year.