Hammer throwing is a unique sport that requires explosive power and strength in addition to skill at a specific throwing motion used to launch an metal object. In the past, people threw hammers. In the modern Olympics, people throw a metal sphere. Doing hammer throw exercises is the only way to learn the proper technique. The more times an athlete practices the motion, the better he or she will be at hammer throws.

Throwers may mistakenly believe that spending all their time throwing the sphere is the best way to gain skill. However, without cross training using a hammer throw workout plan, athletes are limiting their sports performance ability. Using the hammer throw workout plan along with regular hammer throw training creates a more complete and effective program.

Hammer Throw Strength Workout

The hammer throw strength workout consists of three types of exercises: traditional weight training exercises, dynamic exercises and stretching exercises.

- To strengthen the legs, back, arms, and shoulders, exercisers perform power cleans, back squats and bent-over rows. These are the weight training exercises.

- The second type of exercises in the hammer throw workout is dynamic exercises, which improve power and coordination. These include the walking leg craddle and walking heel to butt exercises.

- The hammer throw strength workout also includes stretching exercises, such as the wall push calf stretch, tricep stretch, standing bench hamstring and calf stretch, and the straddle.

Exercisers do each of the stretching and dynamic exercises two times per week. There are four weeks in the hammer throw training workout. People perform the weight training exercises in sets of four with between five and 12 repetitions per exercise.

Lower reps in the four to six range increase maximal strength, giving an athlete the ability to more easily lift objects once or twice. Moderate reps in the eight to 12 range increase muscle size and strength needed to lift objects many times with control.

Hammer Throw Weights Circuit Workout

The second hammer throw workout is the circuit workout. The circuit workout strengthens the core, improves endurance and burns calories for weight management.

The workout includes bodyweight exercises such as the front squat, pull-up and chin-up. These exercises strengthen the legs, back, biceps, and shoulders, which are all muscle groups that hammer throwers uses in their sport. The hammer throw workout also includes dumbbell lunges for additional leg strength gains.

The workout includes ab exercises like the weighted crunch, ab plate twist and medicine ball sit-up toss as well. These exercises improve balance, twisting power and throwing power. All the exercises in the circuit are done in three sets of 10 reps and with no rest to keep the heart rate up.

Hammer Throw Workout Routine

The hammer throw workout routine is a four day per week plan. People do the strength workout on Monday and Thursday and the circuit workout Tuesday and Friday. Exercisers should stretch after every hammer throw workout.

The hammer throw workout routine complements other hammer throw training. Athletes should see improvements in 30 days.