Simple Ways to Make Your Hammer Throwing Workouts More Fun

Your workout session should leave you feeling happy and triumphant. If this is not the case, then you will have to evaluate your exercise regimen. Most of the time, all you need is to tweak and change things a little bit to get the results that you want. To help you, here are some simple ways to make your workout more fun and exciting.

  • Use music to give you an extra motivation. You can easily make a playlist of your favorite songs to get you in the zone. Listening to music, especially before doing your workout can inspire you to do more work in the gym.
  • Be in touch with your exercise “hero”. This can be anyone who gives you inspiration to work even harder so that you can reach your fitness goals. If you can, call him/ her to give you additional boost.
  • Make sure to wear the proper workout outfit. What you wear can make a huge difference in your gym time. You can check out Gymshark, a UK fitness clothing brand for a wide array of workout clothes. You can get a big discount at Gym Shark by using a coupon code or Gymshark discount code.
  • Why not try to unleash your sexy side by doing sexy workouts? This type of exercise will not only improve your mood, but help with your sex drive as well.
  • We all know that hydration is important, but did you know that aside from water, you can also drink coconut water or even green tea? Coconut water can provide you the potassium that you need to help prevent cramps while the latter can give you an extra energy boost.

There you have it! These are simple, but very effective tips to inject some fun and excitement to your workout routine. Just always bear in mind that you are doing it to achieve that goals you have set for yourself. With the right motivation, you are surely on your way to getting the body that you have always wanted.

Preventing Hammer Throwing Dangers

Every sports event has its own dangers. You can get concussions from playing rugby. You are at risk of getting ankle sprains from playing basketball. You can suffer from stress fracture because of running.

Just like these sports, hammer throwing can be a dangerous activity; especially if you haven’t prepared enough safety measures prior to engaging in the said sport. The mere idea of being hit by a heavy object weighing 16 pounds thrown by strong athletes as far as they can, using the fullest strength and force they can muster, can be extremely frightening.

The only possible major danger of hammer throwing is being hit by the hammer. Here are some tips on how to potentially prevent it from happening:

You don’t even have to actually play hammer throwing to be at the danger of getting hit. Everyone in the venue walking around the throwing field during a hammer throwing event or practice may be hit. To avoid this, you must refrain from entering the field if you’re aware that there are hammer throwing games or practices taking place. Be vigilant in the field at all times. If you are assigned to pick up the hammers or implements after every game or practice, you should wait for every contestant and everyone included in the practice to complete the throw of each of their hammers instead of going in the field retrieving the hammers one by one, after every throw.

In addition, it’s not just the people around the thrower that must be vigilant and careful. The hammer thrower should also be alert at all times and must ensure that the area is clear before throwing.

The cage should be regularly checked and properly maintained at all times. The C-shaped cage was designed to protect the audience, athletes, officials, and pretty much everyone else watching the hammer throwing.

Having all the equipment checked, aside from the cage, is also imperative in ensuring safety in hammer throw. Making sure that the hammer wire is properly intact, double-checking that the thrower is wearing proper throwing shoes, and confirming that appropriate throwing gloves are worn by the throwers, will go a long way in minimising the risks of accidents occurring during hammer throwing.

In spite of all the dangers performing hammer throwing may pose, adults and even students in high school express their support and love for the sport. Hammer throwing is still being practiced in numerous high schools, universities, sports competitions, as well as in the Olympics.

Preparing adequate safety measures is always critical, not only in hammer throwing, but in every sport as well.

Hammer Throwing Equipment & Gear

There are standard equipments and proper gear needed in hammer throwing, just like any other sport.

Although the sport was invented a long time ago, hammer throwing and the weight of the hammer itself were not standardized by the English until 1875.

The hammer used in hammer throwing was originally a sledgehammer weighing 7 to 24 pounds, with length ranging from .99 to 1.26 meters. There was also no limit as to how far the hammer can be thrown; the competitors may throw the hammer as far as they can. Today, hammer throwing requires athletes or participants to throw within a ring made from iron bands to ensure safety of officials and spectators.

It was in 1888 when the sledgehammer was replaced by hammer and a chain. Eventually, the chain was replaced with a wire. The modern hammer is made of steel ball not softer than brass and is attached to a steel wire with a single handle at the end. This steel ball is filled with lead.

Being such a technical and dangerous sport, proper gear and equipment are necessary not only to ensure safety but also to guarantee a better throwing performance. A good pair of throwing shoes is a must. Throwing shoes with rounded bottoms are suitable for the sport. A pair of throwing gloves is also important not only to protect your hands but to have better grip on the hammer. You can decide which kind of gloves you’re most comfortable wearing; it can be thick leather gloves for better protection, or it can be a made of thinner material so you can have a better feel or grip on the handle of the hammer.

Choosing the correct gear is essential to hammer throwing as it can affect throwing performance.

Hammer Throwing Versus Weight Throwing

Hammer throwing and weight throwing are two of the most popular sports classified in the track and field category. Hammer throwing has been a part of the Olympics for years now. The weight throw, however, is a variation of hammer throwing and is more popularly played in the United States.

Since weight throwing was derived from hammer throwing, there are some likenesses between them. One or their sameness is the aim or goal of the sports. If you are a hammer or weight thrower, your main goal is to throw the hammer (for hammer throwing) or weight (for weight throwing) as far as you can. Another factor that makes these sports similar is the technique or method used in performing them, which generally involves spinning on the same spot with the intent of intensifying the force and establishing momentum prior to the throw through the use of velocity. The elements you need to achieve an excellent throw in hammer and weight throwing is typically the same. You need to have specific skill to be able to demonstrate an outstanding throw such as great balance, superior coordination, as well as significant strength.

Even though these sports are similar in many ways, hammer throwing and weight throwing have some distinct differences, too, which is why it’s unsurprising that some people interchange these two sports events.

So, what are the distinction between weight throwing and hammer throwing?

One of the major differences of hammer throwing and weight throwing is the venue or location where the competition for each one of the sports is held. Hammer throwing is an activity that requires to be held outdoors because of the wide area it calls for. Weight throwing, on the other hand, may be organised indoors and can be considered as an indoor sport.

The hammer and weight that has to be thrown for hammer throwing and weight throwing respectively also differ in mass and appearance. The hammer for men’s hammer throwing competition weighs 16 pounds, while the weight for men’s weight throwing is 35 pounds. For female throwing competitions, though, the hammer weighs 8.82 pounds, whereas the weight weighs 20 pounds. The hammer and weight also has different appearances. The hammer is a heavy ball attached to a long wire, while the weight is attached to a chain.

Since each of these sports has to be performed in different locations, there are differences in the challenges faced during actual throwing. Hammer throwing is done outdoors, so wind or air resistance as well as weather conditions may affect the thrower’s performance.

These are just some of the differences and similarities between hammer throwing and weight throwing. No matter their differences, it’s evident that these sports are among the favourite ones across the many countries, still being kept alive and played today.

Hammer Throwing: An Overview

Hammer throwing is one of the most exciting sports in history. Serious physical strength is required for hammer throwers to win. Let’s admit it, the dangers the sport entails also make it more thrilling to watch.

Aside from the thrills and excitement hammer throwing brings, it also has a rich history which is believed to have started in around 2000 BC, in England. Hammer throw officially became a part of sports competitions in Ireland, Scotland and England in 1866. It has been recognized as a part of the Olympic Games in 1900. Hammer throwing for women, on the other hand, was added to the Olympics a hundred years after that.

The sport has, of course, evolved since its discovery. Nonetheless, its popularity remains unchanged, if not increased.

Yes, strong contenders are needed to be able to do hammer throws. Strong grip is also an important factor in hammer throwing. Aside from these, intense mental focus is also required. While these are common elements are also needed in many sports, hammer throwing is unlike any other sport. It is highly technical because factors such as endurance, speed, balance, and timing are also essential for the perfect throw to be executed. It’s very hard to predict who will deliver the best throw and win. Strength alone does not guarantee victory.

Hammer throwing can be very dangerous that’s why the sport is performed inside a circle made of iron band with a diameter of 2.135m. The hammer’s length and weight is different for men and women. Men’s hammers weigh 16 pounds and are 121.5cms in length while women’s hammers are 8.8 pounds and are 119.5cms long. The thrower with the farthest throw within 34.92 degrees wins.

Even just from an audience’s perspective, it’s easy to see that the sport is no joke and is definitely not easy. Just throwing an average-weighing object as far as you can is a challenge; imagine how hard it is to throw a 16-pound steel ball with correct speed, perfect balance, and accurate timing to ensure distance. The difficulty of hammer throwing makes it understandable why the sport gains popularity through the years.

Exercises Beneficial to Hammer Throwing

Although hammer throwing is perceived as a sport focusing on strength, there are many factors affecting the throws of athletes during the competition. Many people think that hammer throwing does not require much skill because, well, the athlete’s aim is just to throw the steel ball as far as they can. What they aren’t aware of is that hammer throwing calls for different skills. Speed, endurance, balance, and focus are just some of the skills required in order to accomplish a decent throw.

Since a variety of skills are needed for hammer throwing, it’s only sensible to enhance each of these skills to achieve a better throw. There are exercises that can be practiced to attain better throwing performance. Here are some of them:

Plate Twist Exercises.  During hammer throwing, a thrower is required to spin consecutively before releasing the hammer for him to carry out a good throw. Twist exercises mainly focus on your abdominal, hip and lower back muscles, thus improving your rotation. Plate twist exercises will strengthen your core muscles. Just be mindful in choosing the weight of the plate you’ll be using. For starters, you may choose a plate with lighter weight and gradually move up to a heavier weight once you get used to it.

Bench Press Exercises. Doing bench presses is a good way of improving muscle strength and endurance. Bench press exercises enhance shoulders, chest and triceps. Having a strong upper body is essential in lifting the hammer. Aside from lifting the hammer, you have to swing it around for three or four times. Therefore, your body would have to carry the weight of the ball while swinging it.

Hand Grip Exercises. Some people miss the importance of having a good grip. Having a good, strong grip is essential to hammer throwing because you’ll be gripping the hammer’s handle as you turn. Focus on improving your crush grip or the grip between your fingers and your thumb. Grippers can be used to improve your grip. While lifting barbells and dumbbells are also helpful in enhancing hand grip, you may also try simple exercises such as lifting heavy pails on both hands.

Squat Exercises. When you perform hammer throwing, you rely not only on your upper body, but your lower body as well. Your balance and ability to turn smoothly depends on your lower body. Squat exercises will help boost your leg power, balance, and mobility. Squats are extremely helpful in increasing muscle strength on your legs. It also works out your core muscles, which is important in maintaining balance while turning during hammer throws.

Speed Exercises. Doing 30-50 meter-sprints every practice will also increase speed while turning.

Medicine Ball Exercises. Med or fitness balls are important in increasing explosive power which is a great help in throwing. Plyometric training, or training on how to maximize your muscle strength in a short period of time is crucial in hammer throwing because you have to give the best you‘ve got in  just three or four turns.

There are numerous methods, practices, and exercises that can be followed in preparation for hammer throwing. What’s important is to remember that hammer throwing uses almost your full body. Paying attention to improving each of the body parts needed in hammer throwing can go a long way and improve your throws drastically.

Hammer Throwing and Nutrition Basics

Nutrition is often made overly complicated. To maximise your performance you have to make sure that your nutrition is on point, of which just knowing the basics will get you 99% of the way there. In order to get that extra 1% that is when it gets a bit more complicated.

The basics of nutrition can be summed up pretty well by what everyone’s mum told them when they were growing up i.e. eat a healthy balanced diet. It pretty much is that simple.

How Much To Eat

How much you should eat depends on your goals and on your training. We should always be eating enough so that our body has enough calories in order to fuel your body during a workout.

According to My Calorie Counter a 90kg athlete will burn approximately 364 calories for every hour of hammer throw training. This is just an estimate, so don’t take it as gospel. It can be used to show that the longer you train and the higher the intensity the training the more you will need to eat in order to fuel your body. Alternatively if you are going through a period of light training you will require fewer calories.

If you are looking to bulk up or add strength in the gym you will also need to eat more calories than your maintenance calories. This is because your body requires the extra calories in order to build the extra muscle tissue. You shouldn’t go crazy and pig out as this will lead to a large amount of fat gain. You should instead eat in a small calories surplus to ensure most of the weight you gain is via lean tissue.

You should remember that weight gain is always about calories. Eating more calories than you need will result in you gain weight and eating less calories than you need will result in you losing weight.

What You Should Eat

Your daily calorie consumption should be split between protein, carbohydrates and fat. You should ensure you are getting enough of all 3 of these macronutrients as they all have a part to play in a healthy body.

You should aim to hit 80%-90% of these targets through a variety of healthy nutrient dense foods which will allow you to eat some “junk” food if you desire. Eating the majority of your calories via lean meats, fruits and vegetables are going to provide you with the micronutrients, vitamins and minerals that your body needs to be healthy and so it isn’t deficient in any one thing.

In terms of supplements, they are entirely optional. They are there to help you fill any deficiencies in your diet. I personally like to use protein powder for convenience. The brand, Myproteinis particularly high quality.

When You Should Eat

Nutrient timing is usually where things can get a bit more complicated. Nutrient timing is much less important than how much and what you are eating; so if you get either of those two wrong you shouldn’t be worrying about timing.

You can experiment a little with the timing of your meals to see what gets you the best performance in your workouts. From my experience some people prefer to train on an empty stomach whilst some find it a necessity to eat beforehand.

In terms of eat post-workout you should eat something in a timely manner, it doesn’t have to be immediate, although pretty much every athlete I have ever known doesn’t have a problem with this. We are a hungry bunch after training.

That pretty much covers the absolute basics of nutrition and covers 99% of what you need to know. A follow up articles will go into these points into greater detail particularly on supplements and what you should be eating.

Origins Of The Hammer Throw

The origins of the hammer throw can be traced back centuries ago in the British Isles, where legends place it in the Tailteann Games which were held in Ireland in about 2000BC. Cu Chulainn, who was a Celtic hero, was reported to have gripped the axle of a chariot wheel, before whirling it around his head, thus allowing him to throw it much further than the other competitors.

Throwing a boulder which had been attached to a wooden handle later replaced wheel hurling. Other reports of hammer throwing can be traced to ancient Teutonic tribes during religious festivals. This was practiced in honor of the God Thor. During the 15th and 16th centruy, sledgehammer throwing was often performed in England and Scotland.

In terms of track and field competition, the hammer throw has been seen since 1866 in England, Scotland and Ireland. In 1875, the event was standardized by using a hammer which was 7.2kg in weight and 1067.5mm in length and by adding the requirements that it must be thrown from a circle 2.135m (7 feet) in diameter.

In terms of the Olympic Games, the hammer throw event was first introduced in 1900 for men although the women’s hammer event had to wait until 2000 before its introduction. The early hammers utilized wooden handles with forged-iron heads however it is now required by the IAAF that a wire-handled spherical weight be used.

The ball is usually comprised of iron or another metal that is not softer than brass or it can be filled with lead or other suitable material.

Spring steel wire is used to make the hand, with one end attaching to the handle and the other attaching to the ball. A ball bearing swivel and a loop is used to attach the ends.

For safety of spectators and officials a C-shaped cage encloses the throwing circle.

In terms of hammer throwing technique, a thrower will make either three or four, quick turns of the body before releasing the weight. If you have ever seen it performed it clearly requires a lot of balance, strength and timing. The athlete must remain inside of the throwing circle and the hammer must land within the 40 degree sector marked on the field otherwise the throw will not count.

Hammer Throw Technique

A Look At Youri Sedykh’s Technique

When the right leg starts its motion, the hammer is at its low point next to the left foot. The forward bend causes the hammer to sweep through a larger arc. At the moment the right foot touches the ground, the shoulder axis is perpendicular to the axis of the hammer and the stretched arms.

In the transition into the 2nd turn the hammer head is again at its low point between the toes. Notice the perfect position of the trunk as against the hammer head and the gradual straightening of the trunk.

In the transition into the third turn the body is almost fully erect. Note also Sedykh’s perfect relaxation, the shoulder axis is moving almost simultaneously with the pelvis axis. A perfect delivery from the left foot, the arms following through as long and as high as possible. The follow through action being done on a very long arc.

The same attempt when seen in the throw axis. Note the line, hammer head, left toe, hips, shoulders, head everything thrown markedly to the left unlike traditional techniques. This line is maintained even at the moment the left foot lands on the ground.

The bending forward is especially pronounced in the transition into the 2nd turn. At the moment of the right foot push in the one support phase the hammer head is at head level. The shoulder and pelvis axis are parallel, the hammer is being pulled down and its velocity thereby increased.

The hammer head is at the level of the right foot, the arm’s axis almost at the centre of the breast both arms perfectly stretched out.

The forward bend is straightened out the hammer is far back without reducing the trajectory of the hammer head the athlete is ready for the power stroke. In the power stroke the impetus comes from the right foot. The delivery ends the action of the powerful back muscles.