1. HAMMER THROW
By: Jamie Crouse & Amber Topil

2. Skill Objective
• Accelerate the steel ball as quickly as possible to
maximize distance

3. Facts
Men’s Hammer
• Weight: 16 pounds
• Length: 3’ 11.75”
• World Record: 285’ 7”
Women’s Hammer
• Weight: 8.8 pounds
• Length: 3’ 11”
• World Record: 260’ 6”

4. The Field
• Cage
• Ring
• Sector

5. Equipment
• Glove
• Hammer
• Shoes

6. The Grip

7. Phases
1. The wind
2. The entry
3. The turns
4. The finish

8. Phase 1: The Winds
• Initiate momentum of the throw
• Muscles used: triceps, deltoid, biceps, trapezius, external
and internal oblique, and latissimus dorsi

9. Phase 2: The Entry
• Athlete enters the turning phase
• Muscles used: flexor group, soleus, tibialis posterior,
gastrocnemius, hamstrings, and quadriceps.

10. Phase 3: The Turns
• A series of 3 or 4 turns to increase the speed of the
hammer.
• Heel-toe turns
• Muscles used: lower half of the body and flexed
abdominals

11. Phase 4: The Finish
• Drive the hammer upward
• Muscles used: quadriceps, gluteal muscles,
gastrocnemius, soleus, tibialis posterior, trapezius,
deltoid, and obliques

12. Path of the Hammer Ball

13. Optimum Distance
Dependent on:
• Height of release
• Angle of release
• Speed of release

14. Common Errors
• Not turning the right foot
• Catching the toe on the heel
• Pulling with your left arm
• Arms flexed
• Not flexing the knees

15. Summary
• http://www.youtube.com/watch?v=k5oTKR5-i44
• http://www.youtube.com/watch?v=1jCRF7lxV-E

16. References
Bartlet, R. (2007). Introduction to sports biomechanics. (Second ed., p. 32). New York, NY:
Routledge.
Connolly, H. (2013). What is the hammer. Retrieved from http://hammerthrow.org/what-is-the-
hammer/
Earl, R. (1996-2013). Hammer. Retrieved from http://brianmac.co.uk/hammer
Hall, S. (2012). Basic biomechanics. (Sixth ed.). New York, NY: McGraw-Hill.
Hunter, I., Robinson, C., & Clyde, T. (2009). Maximizing velocity in the hammer throw.
Retrieved from http//biomech.byu.edu
Judge, L. (2000). A Technique Analysis of the Hammer Throw for Men & Women. Coach &
Athletic Director, 69 (8), 46.
Judge, L. (2000). A Technique Analysis of the Hammer Throw for Men & Women. Coach &
Athletic Director, 69 (7), 36.
Kieda, D. (2012). The science of the hammer throw. Retrieved from
http://sportsnscience.utah.edu/the-science-of-the-hammer-throw/