The hammer throw uses a heavy ball on a steel wire with a handle. The athlete swings the hammer overhead in two or three preliminary winds, then makes three or four full turns across the 2.135 m circle, accelerating the hammer before releasing it over the left shoulder (for right-handers) into the sector.
Hammer basics
| Element | Details |
|---|---|
| Weight | 7.26 kg men, 4 kg women (lighter for youth) |
| Length | Up to about 1.2 m |
| Circle | 2.135 m diameter |
| Winds | 2 to 3 before the turns |
| Turns | 3 or 4, on the heel and toe of the left foot (right-hander) |
| Release | High, over the left shoulder |
Safety
- Always throw from a regulation cage.
- Check the sector is clear before each throw.
- Inspect the wire and handle for wear.
- Use a glove on the non-throwing hand if needed.
- Beginners should start with light implements and a coach.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Rules reference: World Athletics Book of Rules (Competition and Technical Rules). High school (NFHS) and college (NCAA) competitions have their own rulebooks with some differences.
Frequently asked questions
How many turns do hammer throwers use?
Most use three or four turns.
Is the hammer thrown from a circle?
Yes, the same diameter as the shot put circle, 2.135 m.
Is the hammer thrown with one hand?
No. Throwers hold the handle with both hands, usually wearing a glove on the lower hand.
