Shot Put Resources

Taking Your Shot

Like all throwing events, shot put is about a lot more than just the arm—it’s a full-body effort! There are two techniques for harnessing that power: rotational and glide. Here’s what each one looks like for a right-handed thrower.

Note: Athletes must hold the shot properly, whichever method they use. Fingers should be wide, elbow parallel to the ground. Shot should be pressed firmly into neck just below the jawline, with thumb pointing down.

Rotational:

1. The athlete starts by facing away from the field, with weight on her dominant leg.
2. Athlete steps back with right foot, rotating body a quarter turn to the right and extending left arm to the side to use for counter-balance during spin.
3. With shoulders level, she pushes off her right leg and pivots on her left foot.
4. She sweeps her right leg around, planting her right foot in the center of the ring, then continues the spin to land on her left foot near the front of the ring. Left arm is fully extended towards the target and left shoulder is lifted.
5. The athlete’s throwing shoulder is now lower than her left side. She shifts her weight over her right foot, with right leg slightly bent. She rotates forward, shifting weight to her left foot while thrusting shot upwards at a 45° angle. She pushes up with her right leg (power position) to release the shot.
6. Finally, she pivots on her left foot and lands on her right, hopping to maintain balance and avoid fouling.

Glide:

• The athlete starts facing the side. She keeps weight on her right foot and bends her knees as if she is moving back into a seated position.
• She draws her left leg back until the toes of her left foot line up with her right heel.
• She twists to the left, pushing off her right foot to “glide” to the front of the circle. This allows her to develop more power through momentum.
• Feet land at the same time, with the left foot just behind the toe board, the right foot in the center of the ring. Right leg is bent.
• Athlete pivots, keeping her right elbow up as she shifts her weight to the left. She moves so her hips are square, facing forward.
• To release, she keeps her left side firm and punches her right arm up and out to complete the throw.

Safety Tips

• Practice without any weight first. Add the shot once your form is correct.
• If you flick your hand at the end of throw to add some power, don’t overdo it. You’re risking serious wrist injury!
• Be sure to stretch before AND after you throw to warm up and relax muscles.