In this video, 2017 Highland Games Lightweight Champion John Odden goes over countering the hammer. The relationship of countering the hammer depends on your bodies level of flexibility, level of comfort and individual mechanics. Too much countering in the hammer can negatively effect the hammers orbit and too little can have the same negative effect.
Loop a light to moderate band around a light kettlebell, then swing it as fast and smooth as possible. 4 to 5 sets x 5-10 reps is plenty per session.
Use a 16kg bell to start. Ladies use 8-10kg. Be explosive and crisp.
2017 Lightweight US Champion John Odden goes over the “Rock and Pop”. The “Rock and Pop” is a great drill to work on gaining momentum and loading up the driving leg.