Step into the realm of the hammer throw, a captivating athletic discipline that combines strength, precision, and technique. Whether you’re a spectator drawn to its mesmerizing spins or an aspiring athlete eager to step into the throwing circle, understanding the rules and nuances of the hammer throw enhances both the enjoyment of watching and the thrill of competition.
In this article we will discuss the basics of hammer throw, its history, what you’ll need to give it a go, how to throw, key rules and tips/tricks for beginners. Enjoy!
Hammer Throw Explained Simply!
The hammer throw is an Olympic track and field throwing event (along with javelin, shot put and discus) where athletes spin multiple times within a throwing circle, building momentum before releasing a heavy metal ball, known as the hammer. The aim is to throw the hammer as far as possible.
A Brief History of Hammer Throw
The history of the hammer throw is deeply rooted in ancient traditions, dating back to the ancient Celtic societies. Historical accounts suggest that the Celts engaged in hammer throwing as a form of military training, utilizing a heavy object on the end of a chain for both combat and athletic purposes.
As time progressed, the hammer throw evolved into a more organized and standardized athletic event. The modern iteration of the hammer throw found its place in track and field competitions during the late 19th and early 20th centuries. It made its debut in the Olympics for men in 1900, showcasing the continued growth and recognition of the sport on the international stage.
The inclusion of women’s hammer throw in the Olympic Games came much later, debuting in 2000 in Sydney. This marked a significant step towards gender equality in athletics and further solidified the hammer throw’s status as a prominent track and field discipline
Hammer Throw Equipment
Hammer: A metal ball, often made of steel, attached to a wire and handle. Specs as follows:
Men’s: Weight = 16 pounds (7.26 kg). Length = 3 feet 11+3⁄4 inches (121.3 cm)
Women’s: Weight = 4 kg (8.82 lb). Length = 3 ft 11 in (119.4 cm)
Throwing Cage: A confined area surrounded by a mesh net, ensuring safety for athletes and spectators behind.
Throwing Shoes: Sturdy shoes with grip to support the rotational movements.
How to Throw the Hammer
Throwing in the hammer throw is a complex and intricate process that involves a series of precise movements. Here is a simplified step-by-step guide to executing a hammer throw:
1: Grip and Set Position: Stand at the back of the throwing circle with feet shoulder-width apart.
Grip the hammer handle firmly, ensuring the hands are spaced apart for control.
2: Winding Up: Begin with a series of wind-up spins, turning in a circular motion to build momentum.
Keep the body upright and maintain balance during the wind-up phase.
3: Turns: Execute a series of fast, controlled turns within the throwing circle.
Shift weight from one foot to the other while maintaining balance and speed.
4: Release: Time the release carefully for optimal distance.
Release the hammer by extending the arms and rotating the body, aiming for a straight-line trajectory.
5: Follow-Through: Complete the throw with a smooth follow-through, ensuring the body finishes facing the direction of the throw.
Maintain balance to prevent stepping out of the throwing circle.
It may seem easy to throw a hammer but, as soon as it becomes competitive, it is crucial to get professional training. Hammers can be heavy and when thrown incorrectly, injuries are likely to happen! Athletes are constantly refining their technique so don’t be upset if you can’t master it right away!
Rules of Hammer Throw
Throwing Circle: The throw occurs within a 7-foot-diameter circle, and athletes must stay within the circle during the throw. The hammer must land within the 34.92º throwing sector that is centered on the throwing circle.
Fouls: The athlete must not step outside of the circle until the hammer has landed and may only exit from the rear of the circle.
Distances: Measurements are taken from the point of landing to the inner edge of the throwing circle.
Fun Fact: The current world record throw is held by Yuriy Sedykh, who threw 86.74 m at the 1986 European Athletics Championships!
A Few Hammer Throwing Tips
Build Speed: Focus on generating rotational speed which will be transferred, propelling the hammer further.
Balance and Control: Maintain balance during spins and control the hammer’s trajectory for accurate throws. This may mean taking it slower while you get used this new movement
Precision Timing: Master the release point to optimize the hammer’s flight path. Again, go slow at first gradually increase you speed and power as you get more confident.
Summary
The hammer throw stands as a testament to raw power and technical finesse. Whether witnessed from the stands or experienced within the throwing circle, the sport’s rich history and demanding skill set make it a captivating spectacle. Understanding the rules and appreciating the artistry behind each throw elevates the excitement for both enthusiasts and competitors in the thrilling world of hammer throwing.
Enjoyed this article? check out one of our throwing sports like, shot put, javelin or discus. Otherwise, have a look at our full list with the A-Z.
