Light and Heavy Hammers

As I mentioned recently, much of the time hammer throwers spend training is spent throwing a variety of hammers. While this may seem less than revolutionary, it surprises many people when I tell them that. They often think that the key to success is in the weight room, but it isn’t. Results are first obtained with technique and, consequently, throwing consumes a vast majority of my training group’s time at practice.


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  1. [...] post is not about rehashing why this is an important part of training (the two main reasons are: overweight implements help develop special strength and, as I pointed out again last week, training variation is critical). What it is about is how to [...]

  2. [...] the better chance that one of them will help you improve. Heavy hamemrs play an essential role in developing special strength, which is more useful and important than general strength for hammer [...]

  3. [...] To honest truth is that I have not maxed out in any lift since 2005. I can guess and give a good estimate of my strength levels in the clean and snatch, but I have not idea what I can squat and frankly I don’t care (in fact, I also have not done a full squat since 2005, but that is a story for another day). Maximum strength plays an insignificant role in our training. Our training is focused on throwing and special strength, so naturally maximum strength gets left out. We have to be fresh enough to throw ten times a week. While training at high intensities can produce some fast strength gains, it can leave your muscles dead and central nervous system fried for one or more training sessions. For us this isn’t an option, especially when there is such a weak correlation between general strength levels and results. [...]

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