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Youri's technique is divided into 6 basic elements. Each element is described using simple physics, biomechanics, and physiology with videos and text. Many of the segments are in Youri's own words.

Introduction
Winds
Vertical Pole
Vertical Pole Bridge to Transitions
Transitions
Power Postions
Pendulum Concepts
Pendulum Swings
Determining Your Vertical Pole
Delivery/Release
Lever and Fulcrum
Summary
Medicine Ball Toss
Entry Position
All Done to the Hammer

Introduction

Legkaya Atletika 1977 Analysis of Youri

The changes that Youri introduced to hammer throwing are explained in detail in

Dr. Anatoliy Pavlovich Bondarchuk's analysis of Youri's gold medal winning toss at the '76 Montreal  Olympics.  It was published  in the January '77 issue of the the Soviet-Era Legkaya Atletika.  Translating and deciphering his words played a key role in understanding the "Modern Technique."


Translation of the article at the time was performed using of Russian-to-English and English-to-Russian dictionaries.  The translation was reviewed and corrected after 2001 several times by three Russian speakers.

Download PDF

Number 1 - Winds

Youri performed two winds with a very powerful entry.  His winds were incremental and moved the low point of the hammer ball's orbit to between his feet.  His long-to-his-left entry set up his vertical pole.

Number 2 - Vertical Pole


Youri described an imaginary Vertical Pole around which he turned during his Passive Phases. This may be the least understood element of Youri's technique.

Vertical Pole Bridge to Transitions

The Vertical Pole is used to make the Transitions easier and better.  One of the key components of the Transitions is the Hammer Ball being slowed by the Force of Gravity.  This optimizes the consecutive separations between the Upper and Lower Bodies while the Lower Body's momentum makes it rotate ahead of the Upper Body. 

Number 3 - Transitions


Transitions from passive to active phases were enabled by Youri's body separating at his shoulders and not his hips.  The Force of Gravity was instrumental by slowing the hammer ball with Youri's upper body to allow his lower body leave the hammer ball behind.

Number 4 - Power Positions

Youri's three progressive Power Positions were his Hammer Ball accelerators.  His third Power Position gave him an amazing 6.68m acceleration path.

Addition Info

Additional Information for Power Positions

Right Foot Timing at Contact

"An important lower extremity variable such as heel velocity

during walking provides a linkage between motor control

and slip severity as the control of the foot during swing

is essentially a ballistic and positional task. Horizontal

velocity builds up gradually after heel-off and reaches a

maximum velocity late in the swing phase and drops

rapidly to near zero just prior to heel contact.

The vertical trajectory during the mid- and late swing

phases drops rapidly, but, just before the heel contact

event (based upon the stride period), the vertical drop

is arrested about 1 cm above the ground level. During

the last 10% of swing, the heel is lowered very gently

to the ground as horizontal velocity decreases rapidly

to near zero."

 

Biomechanics of Human Gait – Slip and Fall Analysis

TE Lockhart, Virginia Tech, Blacksburg, VA, USA

ã 2013 Elsevier Ltd. All rights reserved.

To Paraphrase:

We have the "infrastructure"

to swing our legs and feet quickly and

decelerate the movement at the last

split second to catch ourselves with

almost zero velocity at contact.

This gives us the ability to move very

quickly without losing our balance.

Orignal Article

Number 5.1 - Pendulum Concepts


Youri's technique depended upon "inertia" as described by Dr. Bondarchuk.  However, it's better described as rotational momentum. An understanding of the concepts and characteristics which make the pendulum swings work well is helpful.

Number 5.2 - Pendulum Swings

The accelerators of the hammer ball when Throwing Like Youri were his extraordinarily long and powerful Pendulum Swings.  He performed them with his hands starting at each of his 3 Power Positions.

Determining Your Vertical Pole


In our weekly review of the Irish lads' videos, a common observation is the need to establish a stable axis of rotation by locating their Vertical Pole.  This is our latest video showing a way to do this.

Number 6 - Delivery and Release

Youri's delivery and release was a continuation of the other turns with the longest acceleration path. 

Lever and Fulcrum


Youri was able to start with zero torque on his knees and use his body as a lever with a fulcrum finishing with his longest acceleration path into the Delivery and Release.

Summary

As Easy as Walking

Two Winds with a Powerful Entry

Each Movement is Important

Youri's technique is simple in its nature.  It's based on basic principles of physics and biomechanics.  His timing during his rotations are like walking. As he explained, his hands moved the ball and his lower body reacted like a car suspension.

When he set a new WR by 2.20m at Cork, Ireland in 1984, he said it felt easy.  "Felt like a 5 kg."

Each Movement is Important

Two Winds with a Powerful Entry

Each Movement is Important

Each movement that Youri made was important in incrementally and progressively increasing the velocity of the hammer ball.  With each active swing the ball accelerated step by step allowing Youri's body to adapt to the increasing forces of the hammer ball.  There were no wasted movements.

Two Winds with a Powerful Entry

Two Winds with a Powerful Entry

Two Winds with a Powerful Entry

The hammer handle is gripped with a traditional "hook grip," not squeezed.

The first wind is easy, started from the ground with the narrowest hammer ball orbit.  Second wind is wider to the left. The entry swing is enormously powerful using elements of Ben Hogan’s baseball bat golf swing. The ball is swung long left through 90⁰.

Centering the Low Point

Centering the Low Point

Two Winds with a Powerful Entry

The hammer ball's low point starts behind and to the right on the surface of the circle.  Next the low point is moved to off the right foot. Finally, the low point is moved to about 0⁰ when powerfully swinging into the entry.  The high point should be opposite at about 180⁰. 

Eyes on the Hammer Ball

Centering the Low Point

Eyes on the Hammer Ball

Looking at the hammer ball like sighting it through a movie camera lens helps in timing the hammer during Passive Phases.  It's leaving the hammer behind and not trying to outrun it.  It's not necessary to focus on the hammer ball.

Separation at Shoulders

Centering the Low Point

Eyes on the Hammer Ball

The upper and lower bodies are separated from the shoulders down. The upper body moves and adapts with the hammer ball within its orbital plane.  During Active Phases the upper and lower bodies are realigned before entering the Passive Phases.

Rotating around a “Vertical Pole"

Rotating around a “Vertical Pole"

Rotating around a “Vertical Pole"

 The thrower rotates opposite the hammer ball around a common axis of rotation which Youri called his Vertical Pole. The Pole moves across the circle with the center of gravity of the throw-and-hammer system [not the left heel]. The upper and lower bodies begin their rotation together and separate during the Passive Phases. 

Using Gravity

Rotating around a “Vertical Pole"

Rotating around a “Vertical Pole"

The upper body slows with the hammer ball's deceleration caused by gravity, about 98.m/s/s.  The lower body with it's much larger mass is not affected by gravity continues with its rotational momentum [like a gyroscope].  The catch is timed with the acceleration of the hammer ball by gravity after it passes over its high point.


Power Positions

Rotating around a “Vertical Pole"

Leaning into the Release

Well-timed and balanced power positions are key to accelerating the hammer ball in long acceleration paths.  The first movement at the catch is swinging the hammer ball like  a one-way pendulum with the hands [not turning the right foot]. The longest path by far was during the delivery and release.  

Leaning into the Release

Leaning into the Release

Leaning into the Release

Swing into the release while leaning back to increase the body's torque.  Arms are loose, shoulders relaxed, and supported on the back of the foot, not the toes.  Maintaining the circular properties of the hammer ball's orbit and the thrower's turns gives greater stability than lifting onto the balls of the feet.

The ability to do this begins during the powerful entry swing with 0 torque on the lower legs.

Speedily

Leaning into the Release

Youri's Philosophy

Youri summed up the hammer throw with just two elements: Long radius and Move the hammer ball speedily.  At the time, this was different from the way of throwing the hammer by "dragging it like a discus."

Youri's Philosophy

Leaning into the Release

Youri's Philosophy

Youri strongly believed that anyone can throw the hammer.  He strove to help develop everyone in his hammer throwing family.  For many reasons, Youri decided that teaching 4-turns during clinics was better than teaching his technique.  However, I was able to talk to him about ways to teach his technique so that anyone who wants to can "Throw like Youri."  

We're keeping his legacy alive.

Medicine Ball Toss

Learn to Swing the Ball

Youri ended  up on his left heel when doing his Delivery and Release.

Entry Position

The Entry is the Most Consequential Phase

Dr. Vladimir Strelnitski coauthor with Youri Sedykh of the Art and Science of Hammer Throwing

"The transition from the winds to the turns ('entry into the first turn')  is  probably the most  technically challenging and the most consequential phase of the throw."

All Done to the Hammer

Accelerate into the Release

Youri said that his Delivery and Release was "All done to the hammer and the hammer flies."

Copyright © 2025 Throw Like Youri - All Rights Reserved.

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