So you need some practice equipment?

[BigMikeLV]

Well I've managed to make an adjustable throwing weight. My name is Chris and I work at a sheet-metal shop in Independence MO. I've been doing Strongman stuff for about 6 months and recently got interested in Highland Games athletics. (have done one NAHA meet, and going to another in Sept.) So, I decided that I was going to need an implement to practice with.

Like I mentioned I work at a sheet-metal shop so I've got access to scrap plate steel and Laser cutting machines. One day we had a group of 5/8" HR PLATE parts come through the shop, that all had a 8" circular cutout. So, after talking to my boss and agreeing to pay him 10 bucks, he let me have the scrap circles. (11 plates in all) Thats when I made this beauty...



I took a 7/8" bolt that I found laying around the shop, feed it through the holes I had programmed into the scrap plates, and topped it off with a crude fabricated "eye". Then I needed a handle so I had one of the night shift guys cut me out a 6" outside dia. ring out of 1/2" plate - I ground the edges so it was more comfortable in my hand. Connected the ring with 2 threaded connectors and there you have it - A "28#" throwing weight. (actual weight was closer to 32#) Total cost = $20

Soon I started thinking, "I can make one even better..." Using a 3-D cadd system that we use at work I came up with a design that I think is pretty nice.



This time I had to pay for the material and laser cut time, since I wasn't using scrap. But still got it for about $55. I decided to go with an actual eye-nut this time to make it stronger, and held it together with a 6" grade 8 bolt. I still used threaded connectors for chain, and a ground handle, but as you can tell I spent a little more time on this one... lol.

AND this is an adjustable design. Take away a couple small plates, replace them with a few larger ones and suddenly you've got a 56# Heavy!! And you can use two threaded connectors to bring the total length to 17.75" or replace the links with a shackle and suddenly you've got a 14"ish set-up for WOB!!

So, with hardware, material, labor, it came to about $75. Compared to the $320+ I could have spent buying a light and a heavy from somewhere else, ...priceless...

Where can I buy one of these?

[ThinBlueLine]

Hey all,

Could someone tell me the approximate size for the circular ring for the handle on the weight over bar? It appears to around 5.5 inches on the inner diameter but I am unsure about the thickness of the ring.

[Alan H]

It's usually about 1/2 inch rod. There is no regulation size for handle diameter that I know of. The rules are weight, and that the implement cannot be longer than 18 inches from the very bottom of the weight to the outer end of the handle.

[ThinBlueLine]

Alan H,

Thank you. I struck a deal with my local Play it Again Sports and bought 150 pounds worth of plates at $ .40 per pound. I have already built a 30 pound weight and a 60 pound weight and I plan to make two hammers, one at 20 pounds and one at 25 pounds. I will have pictures up soon, I hope.

[Alan H]

Alan H,

Thank you. I struck a deal with my local Play it Again Sports and bought 150 pounds worth of plates at $ .40 per pound. I have already built a 30 pound weight and a 60 pound weight and I plan to make two hammers, one at 20 pounds and one at 25 pounds. I will have pictures up soon, I hope.

I would be careful about using overweight hammers. When you're first starting out, hammers are all about extension and balance. If you fall on your keister, you don't throw good, you know? Really heavy hammers don't help with that, you will develop balance faster with light hammers. Use the 20, that's fine, but much more than that? I dunno.

Once you start getting it down, what you progress into is developing speed and weight transfer, and once again, a super-heavy hammer doesn't help with that. What a 25 pound hammer will help with is developing core strength, but there's a limit to that.

If you ask the pro's, you'll discover that many of them NEVER practice with a 22 pound hammer. I'm dead serious. Craig Smith wrote on the NASGA forum that he doesn't even own one. So use that 25 pound hammer for a while to develop core strength, but ditch it in a couple of months and focus on the 15-17 pound hammer.

I would also think twice about that 60 pound weight. I'm dead serious, here... I would take 15 pounds off of that 60'er and throw the 45. Why? Because that 45 is actually more like 48-50 when you add in the weight of the handle and hardware.

Take the leftover 15 pounds of weight and put it on a handle and throw THAT. That's right, throw 15 pounds, the womens weight.

Why?

Because throwing the weights is all about position. You have GOT to hit the positions, got to get in the power position, got to accelerate out of the power position into the sprint phase, etc. etc. It's no different whether the weight is 15 pounds or 50 pounds, it's POSITION and TRANSITION. You can throw 15 pounds-plus handle + hardware = 18 pounds all day long. You can get 30 throws in a workout and burn that muscle memory for position with the lighter weight. Try throwing a 60 pound weight that many times.

Is this idea coming from me? No. I emphasize NO. I got it straight from Ryan Viera who told me to my face during a training session I had with him about a month ago, that he spends more time with the womens weights than anything else, drilling position, position, position.

If you want to toss a 60+ pound weight, that's your business, but I would strongly urge you to make up a 15-18 pound weight and use it for the weights for distance.

[ThinBlueLine]

Alan H,

All of that makes perfect sense. The weights I gave for the hand weights were just what I believe the maximum would be for the size of the hardware I used (different lengths of center pipes). I was not intenting to throw 60 pounds any time soon, least of all for a high number of repetitions. I had not explained that in the beginning which is my fault.
I have a lot of work to do to learn the proper technique so I have no desire to throw the heaviest weights I have until I am certain I will not destroy myself.
I actually have an idea regarding training for the hammer throw, let me know what you think of this:

Take a pipe, pole, or whatever that is around 48" long and tie a small drag parachute to it, probably not much bigger that 5" across and work the motions of the technique with that. Much like a drag parachute for a runner it should help to building the muscles required.
Am I much off base on this?

Also, in the weight for distance, is the technique similar to that of the discus (minus the handle and release)?

Thank you for taking the time to educate me. I have learned a lot from your previous posts as well as those from the other athletes.

[Alan H]

Hmmm... a drag parachute. I never thought about that, before. I'm not sure what to tell you, it might be pretty good. Try it out and let us know what you think.

what I do know works well is to make a wire hammer, and throw that. I've never done it but most of the best hammer throwers I know have. Basically, you're going to use your weight plates and plumbing fixtures to make a "ballistica"

http://www.youtube.com/watch?v=gjzrz0USqk4

Set it up on a chain or a wire of the appropriate length and work it like a collegiate or wire hammer. If your timing isn't good, you won't be able to maintain the structure of the handle/wire/weight link and you'll flail around.

Weights for distance is not really like discus. The difference in mass is huge.

In discus, your spin is basically functioning as a gigantic wind-up spring, which you unleash in a huge pull at the end of the throw to deliver the implement. Unless you are truly a mammoth human being with inconceivable brutal strength you can't do that with a 28 pound weight, and certainly not with a 56 or 42. In the weight events you more "guide" and "pull" and "push" the weights along, rather than winding up this massive amount of potential torque and then unleashing it.

I strongly....**STRONGLY** recommend starting the weight throws with a single spin. Look around YouTube and you'll find some links. Watch them about 1,000 times. Start light, like with a softball. I'm dead serious, I start most of my beginners with single spins with a softball or a 3 pound rock. When you can single spin, accurately with the rock/ball and no stutter-stepping, then try a ten pound weight on a handle.

[ThinBlueLine]

Alan H,

So the weight throws are mostly just spin and release with no pull at the end, right?
I like the Ballistica design. I can see how it would make the user focus on the hammer technique since any slack would cause the weight to come back at the user.

[Alan H]

Alan H,

So the weight throws are mostly just spin and release with no pull at the end, right?
I like the Ballistica design. I can see how it would make the user focus on the hammer technique since any slack would cause the weight to come back at the user.

No, there's a pull, it's just a whole lot less than in the discus. It's hard to explain! LOL

If you're comfortable with rotational throwing, you'll get it. I would recommend starting out with the 28'er, or even 20 pounds and get reasonably comfortable with a single spin with that before moving up.