Pick the Right Hammer in 30 Seconds.
- Weight. 4kg for women and high school girls. 12 lb (5.44kg) for high school boys. 16 lb (7.26kg) for college men.
- Head Material. Lathe-turned iron hammers offer the best value and are a great starting point for most throwers. Steel and stainless steel hammers have harder surfaces that are more resistant to dents. Tungsten hammers have a higher density, positioning the center of gravity farther away from the thrower.
- Competition or Training. Use regulation-weight competition hammers for meets. Heavier and lighter training hammers help athletes develop strength, speed, and technique.
Not sure which one fits? Call or text me at 402-318-1070.
Coach Scott Cappos
How I Choose a Hammer for an Athlete
In my 25 years of coaching at Iowa and Nebraska, I've found that a quality steel hammer is a great choice for most throwers.
Lathe-turned iron hammers are a great starting point for beginners. They are affordable, durable, and competition legal, making them a good option for athletes and programs on a budget.
The Polanik Competition Steel Hammer is made to the smallest legal diameter for a steel hammer and is one of the models I recommend most often.
For advanced throwers, tungsten hammers offer an advantage. The higher density of tungsten allows for a smaller head diameter, positioning the center of gravity farther away from the thrower.
For training, I recommend using both heavier and lighter hammers to develop strength, speed, and technique. It's also important to regularly inspect hammer wires and handles to make sure they are safe and meet competition requirements.
My advice is simple: Start with a quality iron or steel hammer that fits the athlete's ability and budget. As the athlete improves, consider upgrading to a smaller-diameter competition hammer. For team programs, invest in a few quality competition hammers and a variety of training weights.
Shop by type: Competition hammers | Training hammers | Hammer and weight extras | Indoor weight throw
For the full breakdown, read the Hammer Buying Guide or visit the Hammer and Indoor Weight Hub.
Frequently Asked Questions
What weight hammer do high school athletes throw?
High school boys throw a 12 lb (5.44 kg) hammer. High school girls throw a 4 kg hammer. Most high school hammer is thrown at club and summer meets, since only a few states include it in the high school season.
What weight hammer is used in college and the Olympics?
Men throw a 16 lb (7.26 kg) hammer. Women throw a 4 kg hammer.
Why is a tungsten hammer smaller?
Tungsten is denser than steel, so the same weight fits in a smaller head. Elite throwers prefer it.
Steel or stainless steel?
Both are competition legal and have harder surfaces than iron that resist dents. Stainless steel also resists rust.
Do you sell hammer wires and handles?
Yes. You will find wires, handles, gloves and swivels in Hammer and Weight Extras.
Do you take school purchase orders?
Yes. Order now and pay with your school PO later. See our Purchase Orders page.
