How to Throw a Shot Put

Six Parts:Warm-UpHolding and Placing the Shot PutThe Proper StanceThrowing the Shot PutFollowing ThroughCool Down

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.

Part 1 of 6: Warm-Up

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   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.
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   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.

Part 2 of 6: Holding and Placing the Shot Put

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   Hold the shot put at the base of your fingers instead of in your palm, with your fingers slightly spread apart. ^[1]
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   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.
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   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.

Part 3 of 6: The Proper Stance

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

Part 4 of 6: Throwing the Shot Put

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   Explode up into standing position, twisting your body to the same side as your throwing hand as you rise.
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   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.
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   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.

Part 5 of 6: Following Through

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

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