Shotput Workouts

The shot put is one of the most popular field events in all of track and field. While the basics of throwing a shot put are simple since all one does is throw the shot, there is more to it than meets the eye. To be successful at the event, there are several workouts you should perform to make sure you are competing at your best.

  1. Training

    • The key to every good thrower may be in his or her form, but strength is also very important. Therefore, strength training is a must. When working out, make sure the core lifting you do is based on a percentage of your maximum lift. For example, if you lift 200 pounds and are going to be lifting small that day, you will want to lift about 55 percent of that maximum. Lift three times per week, working out your lower and upper body. During two of your weekly workouts, lift a low percentage and a large number of reps. Once a week, lift a high percentage and a lower number of reps. This will build endurance as well as strength.

    Drilling

    • Daily drilling is ideal if you want to be successful in throwing the shot put, and goes hand-in-hand with strength training. To begin, jog for roughly 15 minutes to loosen up your joints. Grab a 20-pound shot (or a 16-pound shot for high school athletes) and throw the shot eight times in a row. Measure your throws each time and try to outdo yourself every throw. Eventually, as you get used to the heavier shot, throwing a normal size shot will be easier. Not only are you getting used to throwing a heavier shot, but you are also building strength in your arms as well.

    Workout

    • Workout activities are very important if you want to have success as a thrower. Arguably the best activity you could use as a workout is following the medicine ball workout. After your warm-up, grab a medicine ball and place it over your head. Move the ball left-to-right sideways to stretch your upper torso and lower back. With a partner, stand roughly 5 feet away from the other person and pass the medicine ball at the person's chest as hard and quickly as you possibly can. Do approximately three sets of eight reps of this exercise roughly three times per day.

    Stance

    • Practicing your stance is of the utmost importance. Grab a lightweight shot and hold the base of it with your fingers. Raise the shot over your head and lower it until it is barely under your jaw. Push the shot put into your neck and lift your elbow until it is parallel to the floor. Continue practicing this stance until it becomes almost second nature to you.