From the monthly archives: "March 2013"

Hammer throwing fans,


training, marcel lomnicky, university of miami, track and field, hammer throw, throwers, lomnicky, website, training update, progress

The hammer circle at University of Miami

I spent the last week of training at home of Hurricanes – University of Miami. This was a nice change for me mainly because the weather was nice, warm and I did not have to wear long spandex and long sleeve shirts during the practice. Another important reason was to leave the stereotype even for a short period of time. At the end of the day, I must say it was worth it and I went through some quality throwing sessions. The circle down in Miami is awesome and interestingly, I liked it much more than the one I am training at all the time. I do not have any videos of my throwing but I can tell that I got very close to all of my training personal bests last week. Thanks to Hurricanes coach Cory Young who also made this trip possible.


On another note, I decided to open up my season 2013 sooner than expected. I feel relatively good, and when there is a chance to break my personal best, there is nothing easier than show it at competition. I am most likely going to fly down to Florida again – Gainesville on Friday, April 5th 2013, for Florida Relays 2013.

Here is one more picture from training camp:

training, marcel lomnicky, university of miami, track and field, hammer throw, throwers, lomnicky, website, training update, progress

Me and Tomas Kruzliak in Miami

Hello people,


Safety Bar Squat, Marcel Lomnicky, Hammer Throw

Olympic Safety Bar

first of all, let me tell you how satisfied I am with this week of training. I have had some great throwing sessions and lifting was not too shabby either. At the end of the week, I did some Safety Bar Squats. I think that if you have a shoulder injury (like I have had) that prevents you from externally rotating your shoulders, this type of squats can be a great substitute. I feel the safety bar squats blend the effects of the back squat and front squat and it is easier on your shoulders. It also makes you stay upright when squatting which I think then prevents doing a half-squat/good morning movement on the regular back squat when you get into the heavier weights. This bar is designed to keep the bar high on the traps and force more of the weight forward on the body. This places more stress on the muscles of the upper and lower back, glutes and hamstrings. Therefore, I think this exercise is very similar to FRONT SQUATS without the fear of losing the bar forward.


Here is the video of today’s workout:


Hello followers,


I uploaded a video of me throwing 10kg hammer and actually hitting my new PR last week. In case you missed the memo here is the video again:

However, I wanted to share something else. It was really cold out there today and instead of throwing outside I decided to go inside and do some jumps. Since the outdoor season is getting closer and closer, I will start doing more jumps and other dynamic exercises to get ready for big marks with competition hammer.

Fans, I am getting really exited about this year because, even though I am still behind my schedule due to shoulder surgery, I am thinking about opening up the season in about a month and half (mid of April). The time usually flies very quickly here in the US and I already look forward to compete! Anyways, the video of me jumping is below: