The athlete holds the hammer in the throwing circle, gradually accelerates the hammer by rotating forward, and finally throws the ball far away. The flight distance of the ball depends on the initial speed and angle of the hammer throw. To obtain the maximum initial release speed, you need to maximize the rotation radius and appropriately increase the number of rotations. Athletes who throw a hammer over 80 meters should have an initial speed of 27 to 30 meters per second, and the appropriate angle of the shot is 40 to 44 degrees. Hammer throw athletes generally use the method of rotating 3 to 4 times.

The complete technique of throwing a hammer throw consists of five parts: holding the equipment, preparation posture, pre-swing, rotation and final force.