Hammer Throw Basics

Starting Position

• Grip: Left hand grips the hammer; right hand covers left. Gloves are recommended.

• Stance: Feet shoulder-width apart at the back of the circle, facing opposite the direction of the throw. The hammer starts on the ground in front of the thrower.

Preliminary Movements

• The Start: Hammer is lifted and placed slightly behind and right of the right foot; body weight is mainly on the left leg.

• Orbit: A circular, slanted path (orbit) is established, with a low point behind and a high point in the direction of the throw.

 Winds

• Typically, 2 winds are used.

• Purpose: Build momentum, set the orbit, and connect the thrower and hammer as one rotating unit.

• Key technique: Keep hips and feet stable, maintain posture, left shoulder lower than right, arms and hands move in controlled orbit.

• First Wind: Emphasis on control and balance; low point near right foot.

• Second Wind: Smoother stroke, extending orbit to the left; sets up proper entry.

• Entry Wind: Prepares for the first turn, with reduced shoulder rotation and slight knee bend to lower body.

Turns

• Usually 3–4 heel-toe turns - most throwers start with toe turn

• Mechanics:

  • Rotate on the left heel and the right toe.

  • Step the right foot over the left ankle.

  • Maintain synchronization of both feet.

  • Accelerate the hammer at the low point (most effective point for increasing speed).

  • Maintain body posture to counter hammer’s force, arms extended, chest concave, head steady.

Power Position

• Seen at the end of each turn.

• Hips and feet face away from the throw; knees flexed; shoulders turn to meet the hammer.

• Arms extended, body braced to apply force into the delivery.

 Delivery

• Release Turn: Final turn leading to the throw, executed like the others but with increased velocity.

• Strike: At the low point, rise by extending legs, counter with upper body, release at shoulder height with arms fully extended.

• Follow-Through: Arms finish high, head tilted back, and eyes up, maximizing the radius and power of the throw.