Forces vs. Positions

My training partner, Martin, already blogged about our discussion from the group and Dr. B on this topic here. So I will paraphrase and add some personal thoughts from my own experiences.

I used to think there was some hammer secret out there. There has to be, why is everyone else so good and we kind of wallow behind? (aside from our 3 80m guys and our other pioneers of course). Since training here, it is so increasingly obvious that there is no ‘secret’, but people think ‘well, it can’t be that simple!’ Well it is. When my coach explains what he wants and gives you the why, 9/10 times it’s a ‘duh’ moment. Coaching the hammer this way has been lost over time. Indeed, not in only the States either. Dr. B is very careful when saying this. The issue is all over the world. I’ll tell you the secret: Throw the hammer and do lots of special strength! Maybe easier said than done, but here’s the why. Ultimately, there is a ceiling for how weight room strong you can be to effect the hammer for maximal distance. The special strength exercises focus on all those other muscles that are absolutely essential to throwing a hammer far (especially the 7.26k).


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4 replies
  1. Hammerpop
    Hammerpop says:


    I too am a follower of “B” and have come to appreciate his paradigm. But more importantly for me was his impact of periodization for which I believe is B’s other secret… which to your point, is not really a secret either.

    Meanwhile, I admire your willingness to transform your forces, for as you have leaned now, speed can only be utilized if rhythm preceeds it.

    All the best to you, B, Martin and Crystal.

    Worlds Longest Throw Club
    Cranston, RI

  2. Freelance
    Freelance says:

    Kibwe, if the weight throw was an Olympic event would you continue to throw the weight? I’m assuming based on your training and the specific movement patterns you’re developing for the hammer, you will not be throwing the indoor weight this year or in the future? It was fun to see you throw at the indoor meet at the UW last year. It’s interesting you read about the difference in your training now vs the past. Especially from a thrower who broke a national record.


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  1. […] Related Content: Kibwé and Martin explain how technique is about mastering forces, not mastering […]

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