Mark's Training Log: I may be weak, but at least I'm slow.

[TeleMark]

Attempted a couple of tweaks of the form. I did try to tighten up foot position and to add another swing. I also noticed from my first vid that the low point of my swing started in front of me and was well to my left before release. I watched some of the Mike Pokowski drills and he talks about keeping the first low point about 2:00, then 1:00, etc. Also trying to swing UP more than OUT. Results may vary.

[o1d_dude]

Your form is looking better however the hammer head is still precessing from right to left. Your release occurs from the left side of your left foot.

What may help is if you think in terms of "pulsing" your pulls rather than winding like a propeller.

Lean your head back so that you can extend your "rope" arms at the top of the arc. You will get a much longer radius and less strain on the arms and shoulder joints.

Here's a drill you may find helpful. Grab the hammer handle about 12-18" from the hammer head with your left hand. Now grasp the hammer head with your right hand. Put the right hand/hammer head combo on your right shoulder and assume the throwing position. Let the hammer head fall and sling the hammer back over your left shoulder with the left hand like a one handed throw. Try to get height rather than distance. Walk out to the hammer and switch hands and throw it back to the starting point with your right hand. That's one rep. Do 10.

For more information on this drill, check out Todd "Ironman" Taylor's website at http://www.ironmanthrows.com/. There's a file you can download there titled "Pud Throws" that shows pictures of the drill I described. You can also read a bit about and see some pictures in Dan John's Get Up! Newsletter from Dec 2005 at http://danjohn.net/pdfs/iv8.pdf

If the name "Dan John" sounds familiar it's because he won the HG Masters Division at Pleasanton a few years back. Was also heavily involved with X-fit until he and Glassman had a falling out.

Keep working on your throws. Getting good in one event usually has a beneficial effect on the others. They are all essentially LIFTS.

[Alan H]

Throw it high. Look straight up in the sky at the release. I'm totally serious. STRAIGHT UP IN THE SKY. Point your chest into the sky. You can NOT throw that hammer too high.


well....yeah, you can. It's possible. But you're nowhere near that issue, yet!

[TeleMark]

Just raising up my head to confirm that I still draw breath... Not a lot of throwing in the past couple of weeks. The Phoenix games are this weekend. A few of us did a handful of throws Saturday. I've been trying to incorporate more "hip" into my hammer, and to throw up rather than out. So far this resulted in me falling 3 times out of 5 throws. I think I was getting more distance, but obviously heading over the trig is a no-no. I'll get a conservative throw in the books and then see what I can do.

Also during some practice the previous week I strained an extensor in my right arm throwing hammer. It's much better now, but I really did not want to push my luck. If I keep it up, I can probably add some additional excuses before I leave for Phoenix.

[TeleMark]

First games of the season in the books. As expected, I was DFL in Masters 40+. I really don't care about where I finish. I'm the smallest guy on the field, and there were a lot of very talented throwers in the class. If I had chosen to throw lightweight, I probably would have beat 4 throwers. It being the 50th Phoenix Games really drew a big crowd. I had slight hopes that I might have some better numbers, but I'm generally happy with this as a starting place.

Braemar: 20' 2.5" *
OStone: 23' 8" *
LHammer: 62' 9" *
HHammer: 44' 8.5 *
LWFD: 29' 5"
HWFD: 20' 3" *
WOB: 11'
Sheaf: 15' *
* - PR

Not stellar, but I saw at least small improvements in nearly all. WOB was a tie for previous PR. Sheaf was entertaining. I've only ever done sheaf at the Tucson games last year and barely cleared 12'. Since the class was so large at PHX the bar started at 15, which I cleared on my second attempt. I had thoughts of trying a 2-spin LWFD but chickened out at the last minute. It was a great field with some fun guys who provided some helpful tips. There's not much time between now and Las Vegas, so my next "focus" games is Prescott in early May.

[Alan H]

I know some guys in a solid practice group in Tucson, if you're anywhere near there.

EDIT: Hmmm, maybe not. Google maps says 4 hour drive.

[TeleMark]

Yep, I know them well. I actually started a local club at the end of last year so I'd have someone else to throw stuff with. We have anywhere from 6-12 people every Sunday and we will be getting a full complement of weights from Mike Landrich next week (we are being supported by the local Celtic society).