Throw a Shot Put

Although you need strength to throw a shot put, technique and form are much more important than muscle definition. Follow these simple steps to learn how to properly throw a shot put.

Steps

Holding and Placing the Shot Put

1. Hold the shot put at the base of your fingers instead of in your palm, with your fingers slightly spread apart.
2. Bend your hand back in a cocked position.
   • Imagine that you are balancing a tray or pizza box.
   • Your hand should be steady, but not over-extended, as this may cause an injury.
3. Stand straight with the shot put at your neck, right by the jaw line. Make sure that your elbow is bent and aligned to your body.
   • Bring your elbow parallel to the floor.
   • Check to make sure that your thumb is pointing down towards your collarbone.
   • Point your palm in the direction that you are throwing.

The Proper Stance

1. Step back with your less dominant foot. If you are right-handed, you will step back with your left foot.
2. Lower your body by bending your hips and knees. This will help you to gain momentum as you throw.
3. Make sure that you are low enough to the ground. Your non-throwing arm should be hanging close to the ground.

Throwing the Shot Put

1. Explode up into standing position, twisting your body to the same side as your throwing hand as you rise.
2. Swing your entire body, using your entire weight in throwing the shot put. Extend your arm to its full length while pivoting your hips to face forward.
3. Push the shot away from your neck in one fluid motion. Try to release the shot at a 45 degree angle.
   • Make sure that you wait to release the shot put until your arm is fully extended.
   • You may flick your wrist to add more momentum, but be careful not to overdo it.
   • Keep your elbow up to avoid injuries.

Following Through

1. Let your body rotate after you have finished the shot. This will allow for the most momentum and distance in your shot.
2. If you exploded up from the ground correctly, you will jump forward slightly. Make sure that you don't step out of the ring.
3. As you slow down, pivot with your back foot to maintain balance.

Warming Up

1. Always start your exercise with a warm-up. This will prevent you from straining your muscles and ensure that you are working out at full capacity.
2. Loosen your muscles with a general warm-up, then specific exercises to target particular areas.
   • A general warm-up can consist of running laps or stretching.
   • For specific exercises to target your arms, you can try some push-ups or weight-lifts using the shot put.

Cooling Down

1. Stretch your arms and relax your muscles.
2. You may choose to jog so your muscles don’t tighten. This will help you avoid injury and lactic acid build-up.

Tips

• For beginners, first use a light shot put, then gradually increase the weight
• Try to be used to the weight of the ball.
• Practice!
• Keep a positive attitude—all pros start at the beginning, too!
• Practice the motion of throwing a shot put without the actual shot put
• Be sure to limber up and stretch out your muscles before attempting a shot put.

Warnings

• Don’t strain yourself while throwing the shot put. If you feel tired, don’t try to exert too much effort.
• Supervision while throwing the shot put is advised
• Always wear close-toed shoes in case the shot put is dropped.

Sources and Citations

See also

• Train for a Triathlon
• Throw a Discus
• Pole Vault
• Shot Put
• Use Starting Blocks
• Improve Your Stride
• Throw a Javelin
• Prepare for Track
• Improve Results in Long Distance Events
• Prepare for a Track Meet

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