Throwing light and heavy hammers should be a major part of hammer throw training. But in addition to playing around with different weights, many throwers also add variety to the length of the hammer. This is another way to add variety to training, but one method I am not a fan of.
In most of Western Europe, short hammers and heavy hammers go hand in hand. I have never met a Swiss or German coach that has thrown a normal length 10-kilogram hammer for men, and few that even utilize a normal length 9-kilogram. The theory is that heavy hammers can develop bad technical habits, but shortening a heavy hammer makes the hammer feel lighter and easier for the athlete to throw with proper technique.
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