Ask Martin Vol. 5: How and Why to Throw Heavy Hammers

Question: I understand throwing 8- and 9-kilogram hammers, but why do you throw full length 10-kilogram hammers in training? -Robert

Many people are surprised when I tell them we throw the 10-kilogram hammer in training. Their jaw then starts to drop when I tell them we throw it on a full-length wire. For some, deviating too far from the competition weight hammer is a big no-no. But for us, it is just another tool to use in our arsenal. The more tools you have, 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 throwers.

Of course, there is always the worry that costs outweigh the benefits. The potential gained strength, some argue, is outweighed by bad technical habits picked up by throwing the heavy hammer. This does not have to be the case. When throwing heavy hammers, it is important to focus first on technique. While the hammer is heavy, it is not impossible to throw with good technique. Take a look at the video comparison below of Kibwé’s throws with the 6- and 12-kilogram hammer. Despite being twice the weight of the lighter implement, Kibwé maintains his form while throwing the 12-kilogram hammer. A thank you goes to Kevin Becker for producing the video.

From a scientific perspective, there is generally a higher correlation between the 10-kilogram hammer and the competition hammer than there is between the light 5-kilogram hammer and the competition hammer. For someone at my level, the correlation is nearly 50% higher with the heavier hammer. That means that rather than being scared of it, athletes and coaches should embrace it as not just another tool, but one of the best tools for helping an athlete.

Out of fear for bad habits, many throwers also choose to throw the 10-kilogram hammer with a short wire. But by shortening the hammer length, the 10-kilogram hammer acquires the feel and usefulness of a full length 9-kilogram hammer, thus losing the unique training effect of the 10-kilogram hammer. There is nothing wrong with this (in fact, the 9-kilogram hammer has an even higher correlation), but the coach is probably fooling himself if he thinks that the short 10-kilogram hammer is providing a substantially different training effect than the 9-kilogram hammer was. In the process, he is also spending extra money on custom wires and removing one more tool from his shed.

Note: The same philosophy also applies in the shot put, where many coaches dislike heavy implements. Using heavy implements will help build special strength. However, unlike the hammer, you also have to be careful not to injure your hand. Our training group uses a special glove for heavy shots to prevent injuries.

Question: How can I train to increase my special power? -Gökhan

This questions is quiet difficult to answer. A training program normally fits together like a puzzle, making it hard to give advice on just one area without addressing all the aspects of training.

However, I will do my best and give you three recommendations:

• Put throwing as your first priority and throw as much as possible. Throwing helps improve your special strength the most, so keep that as your biggest focus. If you only have five hours to train each week, spend it throwing. Time spent in the weight room won’t give you nearly as much of a benefit.
• Try to make sure at least 1/3 of your throws are with heavy hammers. Heavy hammers help improve your special strength more than light hammers, so make sure that you are not only throwing them, but that you are taking many throws with them. You don’t have to throw them every day, but over the long term I think at least 1/3 of your throws should be with heavy hammers. For instance, right now I am only throwing the 5- and 7.26-kilogram hammers. But throughout June and July 50% of my throws were with heavy hammers, 30% were with the competition hammer, and 20% were with light hammers. Ov the course of the year, it tends to average out that more than 1/3 of my throws are with heavy hammers.
• After each practice, squeeze in three or more sets of special strength exercises to your training routine. To get an idea of what exercises work, take a look at the some examples of special strength training exercises. This is not an exhaustive list, so be creative and try to do a few sets each day. The results will quickly follow.