Wind drills with a kettlebell or wind-up handle
Practice the two preparatory winds without the hammer or with a light implement. The goal is rhythm and full 180-degree extension at the high point. 4-6 sets of 6-10 winds.
Hammer throw drills isolate the components of the full throw. Winds drills, single-turn drills, double-support drills, release drills. Stack them through a session, then film a full throw and check whether the patterns transferred. Pair with the hammer throw technique guide for the full breakdown.
Practice the two preparatory winds without the hammer or with a light implement. The goal is rhythm and full 180-degree extension at the high point. 4-6 sets of 6-10 winds.
One turn from a static start, focused on heel-toe pivot, hammer at the low point in front, foot pattern. Hundreds of reps over a season.
From a 2-foot stance, simulate the foot block and finish. Builds the explosive release without the complexity of the turns. 6-10 standing throws per session.
Drills only matter if the patterns show up in full throws. Film 3-4 throws at the end of a session and AI flags whether your turn rhythm, low-point timing, and release angle changed.
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