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

[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.