Hammer release.

Beaux - appreciate the props .  Throwing the hammer a long way is either a gift from Gawd or a hell of alot of work . Last year at Tulsa I threw a PR of 118 something and was totally jacked 'till Mike Smith said "Not bad...when you learn to throw it's really gonna go"    THUD..(ego falling).Most of us can't throw like pros or we would be pros . Two pieces of advice really helped my hammer - an article by Carlos Borges and some talk w/ Larry Ventress. Best advice was from Larry - Throw singles focusing on having loose long arms ,curling wrists to catch the hammer over left shoulder and ripping that bastard down and around with entire upper body and straightening legs on delivery for lift with your head back. When you've done that 'till your hands hurt, do the same thing w/ one little slow wind before to get you moving a little faster. Work on speeding up the first wind ONLY if you're still properly executing the last curl,catch and rip on the second. And if you're a hammer hoss - move to 3 winds. Most of us am's stand too erect (bend knees), have crocodile arms all pulled in (long loose arms) and wind too much without accelerating. 2cents - get obsessive or have natural talent.Good luck....

I recommend lots of heavy bench pressing. Yeah, that's the ticket...

ideally, you're face will be almost looking behind you when you pull through.

take lots and lots and lots of throws. You will begin to feel it. watch throws on video and then go throw and envision it. The biggest problem alot of people have with the light hammer is getting their wind speed going too fast on the first two winds and then actually slowing the third down to get into a pull position - I used to be the king ofthis

I'm not suggesting it as the be all end all of exercises but if you don't have a solid core you won't be able to do it. To throw the Scottish hammer well you need to have LOTS of core strength.

Hey guys, Newbie here...

I've thrown in two Games so far, and I've been working with what implements I have bought/made. Doing fairly well...2nd Games I threw in, posted a 54'2" heavy hammer.

Anyways, my question is about core strength training. I'm a big guy(6'2", 265-270), and I'm pretty strong, I just have a gut and no chest strength to speak of. Think y'all could spare some gym advice for an almost total free weights idiot?

Many thanks in advance, gents.

-Bodi-

Hey Greg,

Don't forget to shove an extra sock in the back of each kilt hose so you at least appear to have a pair of calves. Wanker.

I have been doing the traditional core work but also doing hammer swings. just rotate the hammer like you are going to throw it but keep going for 6 to 10 spins. It kills the core!!! and makes the arms loooonnngggg!!!

Bodi - in the beginning , most of your improvement in strength and distance will come from lots and lots of tossing. Spend an hour throwing hammer and the next day your whole core will scream at you. Spend an hour on weight throws and walk funny the next day.........For stone throw training , do close grip incline (bar or dbell) and front shoulder press............For core - any type of rotational exercise is good- Russian twists, take medball and slam that baby against a wall ( i like this one) , bar on shoulders twisters, whatever, just get moving rotationally (is that a word?) fast and hard. 

Greg Bell wrote: Preacher curls, D-bell alternative incline curls, Inverse-cable single-arm standing mirror curls with a rope….

 

**Disclaimer** : I am not asking to have it spelled out like I'm retarded, but..

 

With that said, you lost me after Preacher curls.  I wouldn't know an Inverse-cable single-arm standing mirror curl w/ a rope if it jumped out and bit me on the arse.

 

I understand Mike B. talking about rotational stuff, that makes more sense. I know it might not be manly to admit, but I've done more of my heavy lifting at work and on a farm, not in the weight room(no disrespect intended). I did my required two years in high school, and that was it.

 

The point to all of that? I'm still learning how to workout with free weights. SO, slow it down a little for my newbie ass...

 

-Bodi-

 

 

 

 

 

Don't worry, Greg, I didn't take it personally...

Someone got that link for Coach Mac's site?

 

btw--my calves are the size of ripe grapefruit and they're spectacular...

Greg,

You have to get out of the truck when you are hunting and hike up hill to get calves.

By the way, I didn't make it over there this year.

Ken

Greg,

Actually, all you need to do is go to games and hit on drunk locals girl friends to get calves like that!

But it does help to play football.