WFD fundamentals – start with a good base

Weight throw fundamentals – start with a good base

The most important techniques to learn are always the most basic.  To throw the weights far you need to have a good, powerful base position to throw from.  The most basic form of this is like a squat position: 

• Feet a little wider than shoulder width and slightly turned out
• Hips low, just above parallel
• Knees out over feet
• Weight balanced between feet and shifted slightly to balls of feet
• Shoulders level
• Trunk close to vertical

From this position you can move very explosively in a number of different ways:  jump vertically, transfer power linearly to one side, and transfer power rotationally.  All of these movements are key for hitting longer throws.

A great thrower once told me that if all else is going wrong, you can always just ‘jump and rip.’  What he meant was that if you can’t do anything else right on a given day, if you hit the end of throw, get low, have a good base, and just focus on jumping, you can usually hit a pretty decent throw even if the rest of your technique is off.

Common problems

Feet too narrow and/or hips to high

With a narrow base, you can’t use you lower body to initiate a strong drive toward the trig, so usually you tend to lean into the throw to compensate.  This is where things go really wrong.  You’re no longer using your lower body, so you can’t generate a lot of force.  The shoulder dipping tends to throw you off balance so you have a greater chance of fouling and/or landing in the power position with your weight shifted toward the back so you can’t transfer force to your left side.  All of this leads to much shorter throws.

Knees not out over feet

This is another way of saying you are sitting back too far and your shins are not at an angle to use the force generated from your legs.  You can see the effect by trying a vertical jump while sitting back and keeping your shins perpendicular to the ground.  You can’t jump very high.  Your hips are low and your knees bent, but you can’t generate any power.

Weight not on balls of feet

If your weight is not shifted toward your toes, you can’t pivot your feet.  Try getting in a squat position and keeping your weight evenly distributed on flat feet.  Now try pivoting.  It’s not easy.  If you can’t pivot your feet during a throw, you can’t apply force you’re your lower body in a rotational manner, which is of course essential for throwing.  This leads to a lot of active upper body movement as mentioned above.  Since you can’t turn your lower body easily, the upper body lean really comes into play here.

Trunk not vertical

This is usually caused by not getting low or being weak in the lower body.  To compensate you bend at the waist so it feels like you are getting lower.  This can lead to a lot of bad stuff as mentioned above, along with the chance of some serious back injury.

Example

Karl Dodge 1997

when is this base position I keep hearing about? After the cast as you start to drive toward the trig or where you want to end up after the sprint to the trig in order to plant & jump off of the left foot as you throw?

After watching video after video of alot of the pro's it seems they all start low and gradually come up as they move toward the trig. or what looks like power base after cast then sprint.  but I've also heard that I'm to stay low in order to "jump & rip" at the trig.

Personally I've been using a 65# wfd that I made from some 1/2" steel plate, chain & rebar.  going along w/ the theory that if I can get used to balancing w/ this the 56# will go farther. Not to mention the workout involved. Anyway I have to stay low right after the cast or I lose all control.

any suggestions or clarification would be much appreciated

thanks

so keep the workouts in the gym & work on timing and form on the field? what about that base? where do incorporate that? beginning or end?

thanks for the help Al

grasshopper wrote: Getting a low base has been the bane of my existance in HG. I come from a muti sport background where I was always VERY good at getting a low base, staying athletic and generating power. Now that I am just doing HG I seem to be twirling around the trig like balarena with leg braces on. My #1 goal for next season is to learn how to use my lower body properly. Everything else will follow.

I have the same issue. years of contact & combative sports only to become a dancing rhino!

Joel Sim wrote: on a side note I also have an 85# steel block w/ a solid handle just big enough for both hands.  I've been using this to practice my standing WOB.  Am I going to run into problems w/ this also?

Yes.

Good for strength, bad for timing.

Joel,

This position is key throughout the throw:  starting position, after 1st turn, power position.  The goal should be to move between squat positions as quickly as possible while staying low and balanced.  Top throwers keep their hips low through the whole throw.  Novices tend not too because it requires more strength and stamina to do so.  This is where line drills come in very handy.

You are correct though that at the end of the throw the hips will usually be higher.  This is due to efficiency.  You need to be lower at the beginning to generate more power while the weight is moving slower, but once the weight is moving at speed, it simply takes less power to move it as fast or faster.

Great post Kurt!

Now, can you write something like that for the hammer?  I need all the help I can get.

Peter.

It's simple.  If you don't have to hook, don't.  If you do, then do it.  It's really just a personal choice.  Unless it is going to allow you to hold the weight better and leave your arm loose, then there's no need.