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

[TeleMark]

Agreed. I usually average 10 minutes of bummed-ness for every hour of "happy with the fact that I'm out there throwing."

One very helpful thing from the PHX games is that they had a photog out there who posted pics on Facebook. I found a few of myself, and in EVERY SINGLE ONE my head is down at time of release. I knew this was a problem of mine, but seeing the actual images has made a big impression. I threw a bit on Saturday and really forced myself to keep my head up. That alone causes the hammer to have a much higher trajectory, which netted more distance. "Head UP" will be my mantra in Vegas.

There is a link on the Nasgaweb page with photos from the Arnold Classic. Every single thrower is looking skyward at release. I think it may be a coincidence, but I'm going to try.

[o1d_dude]

There is a link on the Nasgaweb page with photos from the Arnold Classic. Every single thrower is looking skyward at release. I think it may be a coincidence, but I'm going to try.

Yeah. It may just be a coincidence. Right. LOL!

[TeleMark]

I'm guessing there were thoughts of my demise, but I am still out here and trying to throw stuff without looking like a complete idiot. I did the Vegas games a few weeks back and had several PRs. I also had my first controlled caber pick. The first pick bounced off my cheek, the second went too high, and the third I picked, took 2 steps back, centered, and then completely forgot what I was supposed to do in the runout. I managed a feeble throw, but I was just happy to have a pick.

I also NEARLY PR'ed in sheaf. I've only done sheaf twice in my life. At Phoenix, the bar started at 15' and I cleared it on my second throw. In Vegas they started at 14, which I cleared first throw. At 16 on my final throw, the bag sat on the bar for about a second and rolled back. Did I mention the winds were easily 40 mph sustained, and that I had the wind at my back for the throw? I'm calling that 15' 11.75".

I did a little throwing today. I'm trying to work up a 2-spin WFD. In the video, the yellow is 14#, blue is 28, and orange is 42#. I'm dealing with a slightly strained biceps, so I'm trying to not overdo it.

[o1d_dude]

Biggest flaw that I see is that you're stepping off in the weights with your left foot. This puts your hips completely opposite to where they should. End result is that you land the final spin with your hips seriously "closed" and have to throw around your body.

To correct this, don't think you're going to "run" at the corner. Think you are going to "rotate" into the corner.

You should also practice no spin throws. Just stand in the "power position" at the trig with left foot near the left side of the trig, right foot about 2-3 feet back from the right end of the trig. Swing the weight back and and drive right hip forward and follow with the weight. This is where you want to land your final spin.

BTW, the high point of the weight's arc should be forward over the trig, not out over the left or right side.

Here's a nice slow demonstration of the two spin weight throw...

[TeleMark]

Can you clarify "stepping off in the weights with your left foot..."? I probably need to put the two videos side by side to see it. I can tell that I'm hitting the trig completely closed down. Is it a pivot on the left and "throw" the right into position?

[o1d_dude]

Can you clarify "stepping off in the weights with your left foot..."? I probably need to put the two videos side by side to see it. I can tell that I'm hitting the trig completely closed down. Is it a pivot on the left and "throw" the right into position?

It means that you're making your first step with your left foot. Your first step should be with your right foot which helps you ease into the rotation to the left. Stepping off with the left prevents you from rotating and getting your hips open.

[o1d_dude]

BTW, your hammers don't look half bad but you're short arming at the top of the arc.

Think of your arms as ropes. Their sole purpose is keep the hammer from flying away. In order for your arms to remain long at the top, you will need to lean your head back or otherwise move out of the way. This will add radius to your winds which translates into distance on the ground.

"What do we want?"
"RADIUS!"
"What do we kill for?"
"RADIUS!"

Here's a slo-mo videoclip of an 88' throw with the heavy hammer.



The thrower is still pulling in a little at the top of the arc, tho.

Here's another one. This is Canadian heavy Sean Langford aka "FrozenKilt" or "Sean" on NASGA in stop-mo with instructions.



Have fun. Throw far. In that order.

[TeleMark]

Awesome! I threw with Sean at the Phoenix games this year. He's a monster, and a heck of a nice guy, too. My wife and I spent quite a bit of time chatting with Sean and his wife at our final event (sheaf). He crushed Masters 40-49.

And I'm having a blast. I've got nowhere to go but up!