Tutorial: Hammer Throw (Disc Golf Overhand Throw)
If you’ve ever watched a disc snap out of someone’s hand and fly on a clean, powerful line, there’s a good chance they’re using some version of a hammer throw.
The hammer throw (also called an overhand throw) is a super useful shot for beginners and casual players because it can:
- Get you over bushes, trees, and tall grass
- Help you escape trouble when you don’t have a clean backhand or forehand lane
- Land more predictably when you need the disc to come down steep
When to use a hammer throw
Try it when:
- You’re stuck behind a wall of trees and need a quick “up and over” escape
- You need a short-to-medium shot that finishes with a strong, vertical drop
- You want a reliable option in windy conditions (especially headwinds)
Disc choice (keep it simple)
You can hammer throw almost any disc, but here are beginner-friendly tips:
- Stable to overstable discs tend to feel more predictable on overhand lines.
- Slower discs are easier to control when you’re learning.
- If you’re brand new to overhand shots, start with a disc you don’t mind scuffing.
If you’re building a beginner bag, a dependable approach disc and a stable fairway can both work great for learning the motion. For Divergent Discs, good options to try include:
- Golem (4 / 2 / 0 / 4) — an overstable approach disc that’s great when you want a predictable finish.
- Minotaur (8 / 3 / 0 / 4) — an overstable fairway/control driver option when you want a little more push before it dives.
- Kraken (8 / 5 / -2 / 2) — a fairway that’s easy to throw for a lot of players, especially if you’re keeping the hammer smooth and controlled.
Quick tip: If you’re just learning, start with the Golem for control, then move up to the Minotaur or Kraken once your release feels consistent.
How to throw a hammer (step-by-step)
1) Grip it like a forehand
Hold the disc like you would for a forehand (two fingers inside the rim, thumb on top). The difference is the disc will be vertical instead of flat.
2) Set the disc vertical (like you’re holding a hammer)
Turn the disc so it’s nearly straight up-and-down. Think of the disc as the “head” of a hammer and your hand as the handle.
3) Pick your release angle
Your release angle controls how the disc flips and finishes:
- More vertical = steeper, more “up and down”
- Slightly tilted = more forward push before it dives
Don’t overthink it at first—just aim for a clean, vertical release.
4) Throw up, not forward
A common beginner mistake is trying to laser it forward. Instead:
- Aim your throw up and out
- Let the disc climb, flip, and come down
5) Follow through safely
Your arm should finish across your body naturally. Don’t force it—overhand throws can be tough on the shoulder if you muscle them.
Where to aim (a simple target rule)
Pick a spot in the air, not on the ground.
- If you need height: aim higher than you think
- If you need distance: aim slightly forward and higher
Then let the disc do the work.
Beginner mistakes (and quick fixes)
- It dives immediately → You’re releasing too flat or too low. Go more vertical and aim higher.
- It turns into a wild roller → Try a more stable disc and reduce side tilt at release.
- It hurts your shoulder → Slow down, shorten the motion, and focus on smooth form.
Practice drill: “one-step hammer”
In a field, do 10 throws with a simple one-step motion:
- One step forward
- Smooth overhand swing
- Release high
Your goal isn’t max distance—it’s consistent height and a predictable landing.
Wrap-up
The hammer throw won’t replace your backhand, but it’s one of the fastest ways to add a get-out-of-jail shot to your game.
If you want a beginner-friendly disc setup that keeps things simple, check out our easy-to-throw options and starter sets on the site—then get out to a field and try a few hammers.
