How to Throw a 4K Shot Put

Competitors in the shot put throw a heavy metal ball, known as a shot, as far as possible. A conventional event in track and field, the modern shot put traces its roots to England in the 17th century, when soldiers organized cannonball-throwing competitions. Today, standard shot put competitions for girls and women use a shot weighing 4 kg. Boys and men use heavier shots, with the weight varying by age group. Athletes in the shot put make their throw from within a 7-foot circle.

Things You'll Need

  • 4 kg shot
  • Chalk powder
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Instructions

    • 1

      Warm up by running or doing stretching exercises to ensure your muscles are loose. Rub chalk powder on the fingers of your throwing hand to improve your grip.

    • 2

      Hold the shot by resting it on your four fingers and your thumb. Use your fingers and thumb to support the shot but do not grip it tightly. Make sure the shot is not sitting directly in the palm of your hand. Arrange the grip so that your four fingers are supporting the shot from behind with your thumb on the side of the ball, closer to the front of the shot.

    • 3

      Hold the shot against your neck, under your chin by the jawline with your elbow bent. Keep your elbow high in the air, parallel to the ground, rather than letting it drop.

    • 4

      Stand facing in the opposite direction from which you will heave the shot. Bend your right leg -- or your left leg if you are left-handed -- at a 90-degree angle. Keep the other leg straight.

    • 5

      Rotate your body's trunk toward your dominant side, keeping your dominant elbow and arm in place. Thrust your body toward the front of the throwing circle. Use your legs to push your body, and extend your nondominant arm to complement the force your body generates.

    • 6

      When your body is facing toward the field, extend your throwing arm fully and release the shot, driving your dominant elbow up and out at a 40-degree angle. Put a counterclockwise spin on the ball as you release it.

    • 7

      Turn back into the circle after releasing the shot to ensure the referee does not call you for a foul. Exit through the rear of the circle.