Your Guide to Finding the Right Stuff
Learn more about this tough and exciting event! Check out our primer to glean tips for maximizing power and becoming a better athlete. Success starts and ends with your hard work, but proper training equipment can make all the difference as you strive for your next PR.
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Rotational Method
Shot Puts Terminology
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Foul
A throw is disqualified when any body part comes into contact with the area outside the ring, or the shot lands outside the throwing sector.
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Power Position
When body weight is transferred to dominant side with a slightly bent knee and opposite arm fully extended (“cocked” position).
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Putting
The act of “throwing” the shot (i.e. not what you do with a golf ball on the green!).
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Release
Upward thrust of dominant arm to propel the shot at a 45° angle into the throwing sector.
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Ring
(Aka the “throwing circle) area designated for athlete to perform the steps of the throw. Usually defined by an aluminum circle.
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Toe Board
The inside of the throwing circle, where the athlete’s front foot ends up at release.
Shot Put Selection Charts
Style | Weight |
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Women from H.S. through age 49 | 4.0 kilo. |
Women age 50 plus | 3.0 kilo. |
Boys H.S. | 12 lbs. |
Men to age 49 | 16 lbs. |
Men 50-59 | 6.0 kilo. |
Men 60-69 | 5.0 kilo. |
Men 70 plus | 4.0 kilo. |
What Shot When?

Beginner
A shot with a smaller diameter will help beginners gain control. Try: Lathe-Turned Iron Shots

Competitive edge
Lathe-turned steel shots have the maximum legal diameter. When thrown effectively, this shot will travel further than a smaller piece. See: Lathe-Turned Steel Shots

Indoor (floor)
Soft shell shots are perfect for indoor meets and practice, and safe for wooden gym floors. Accurately weighted and will retain their round shape. Indoor Soft Shell

Indoor (track)
Hard plastic shell shots work best on dirt or indoor/outdoor track surfaces. Do not use with wood flooring. Accurate weighting. Indoor Hard Shell

Elite competition
Brass shot puts are expertly calibrated to exact weight and are machine-finished for an easy grip. This is the highest quality shot you’ll find, perfect for advanced and highly competitive athletes. Brass Shot Put
Shot Put Pro Tips
- It may be round, but the shot is not a ball; don’t treat it like one! You’re not really “throwing” it. Instead, think of “pushing” the shot forward through the air.
- Remember: the power of your throw starts in your legs and flows up. The reason you pivot is so you can launch off your bent leg and bring that momentum through to your shoulder and arm.
- Strengthen your wrist by practicing wrist flips: hold the shot in your hand and raise it above your head. Flip your wrist to launch the shot forward. Do this only after you’ve got the basics down—and go easy on your wrist as you’re building strength. Your progress should never come at the price of an injury!
- Always cool down after throwing in training or competition. Stretch your shoulder muscles and try loose arm circles to prevent a build-up of lactic acid.
Optimum Projection Angle
The structure of the human body favours the production of putting force in the horizontal direction more than in the vertical direction. According to current literature for elite shot-putters the optimum projection angle usually lies between 30° and 40°. (Attribution: quinticsports.com)
