Hammerobics: Have You Tried It?

A New Study Claims That Exercises Simulating A Hammer Throw Are Essential For Improvement In The Event.

- Peta Bee

OF ALL throwing events, sports scientists claim that the hammer is the trickiest to simulate in strength and conditioning sessions. But a study published in the Strength & Conditioning Journal recently outlines a selection of specialised exercises designed to do just that. And the researchers have dubbed the approach ‘hammerobics’.

According to the team of scientists, who are based at the National University Corporation Tokyo Medical and Dental University and the University of Georgia, it’s crucial that the hammer thrower includes strength and conditioning exercises that simulate the ‘parametric oscillation’ aspect – or the double pendulum-like swing – of the event that sets it apart from other throws. Here’s how and why it works:

Basic biomechanics

Throwing a 7.26kg implement that is 121.5cm in length for men requires the generation of rotational and translational movements in order to maximise the speed of the hammer head. When the hammer is released, the tension of the wire can increase up to 350kg and it can hit speeds of over 29.0m/sec (65mph).

In other throwing events, final release velocity is generated towards the end of the movement, but with the hammer the final release speed begins with the initial winds and builds over a series of accelerations and decelerations.

There are several factors that distinguish it from other throws including, of course, the fact that it is two armed and the hammer head is not directly in contact with the thrower’s hand.