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 hammers 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.
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