Two Handed Hammer Throw – Core Exercise Guide with Photos


Muscles Targeted: The two handed hammer throw is a great exercise that targets a number of different muscles. First, it engages the muscles of the hips and shoulders. The ball is held around the hip and thrown over the shoulder on the opposite side to either a workout partner or a wall. The hip muscles and the shoulders are activated during this movement. Strength to throw the ball depends heavily on the deltoids and the hips allow for stability to execute the throw. The core muscles of the trunk are equally targeted during this exercise with the abdominals along with the internal and external obliques engaged.



Exercise Advice: Grab a medicine ball with both hands and hold it on your right hip with your back facing your partner (or a wall). With your feet just beyond shoulder width apart, toss the medicine ball from your hip up over one of your shoulders to your workout partner (or against a wall) by twisting your trunk (torso). This is an explosive type of exercise so your focus should be on engaging the core muscles quickly in order to increase power and strength in this area. However, always make sure to perform the movement with adherence to strict form and proper technique at all times. Repeat the movement for the desired amount of repetitions and repeat with the opposite hip and shoulder.

Things To Avoid: Like with any other forms of exercise, there are things to avoid in order to prevent injuries. Here are a few tips to follow when performing the two handed hammer throw with a medicine ball:

  • Your stance should not be closer than shoulder width. A wide base is needed for support.
  • When throwing, do not lift your feet off the ground. They should remain on the ground for support.
  • Make sure to train both sides of the body when performing this movement.
  • Avoid using a medicine ball that is too heavy. Start off with a ball that is very light weight so you can get your technique down correctly and then gradually increase the resistance.

Reps and Sets: One complete repetition involves holding the ball on the side of the right hip and throwing it over the shoulder to a partner or a wall, then position the ball on the left hip and throw it over the other shoulder. Below is a sample workout routine from beginners to advanced individuals:

  • Beginner: 5-10 repetitions of 1-2 total sets. Rest for 60-120 seconds between sets.
  • Intermediate: 10-20 repetitions of 2-3 total sets. Rest for 60-120 seconds between sets.
  • Advanced: 20-30 repetitions of 4-5 total sets. Rest for 60-120 seconds between sets.

Other Exercises To Use: This exercise primarily targets the core muscles of the midsection along with the shoulders and hips. There are other effective core exercises that you can combine with the two handed hammer throw to create a great all-around core workout routine. The Side Bridge Crunch targets the hips, shoulders and the muscles of the trunk and it’s an excellent isometric exercise to perform. Other effective core movements include the Elevated Leg Curl Up and the Prone 2-Point Bridge.

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