How to Throw a Shotput

Throwing a shot put requires more than physical strength. It takes balance, good footwork and developing leverage to get the most power and distance behind your shot. The following instructions are for right-handers. Switch "right" and "left" if you are left-handed.

Instructions

    • 1

      Warm up by stretching or jogging. You want to loosen upper and lower body muscles because you need your entire body to throw a shot put well.

    • 2

      Place the shot put on your neck in alignment with your jaw line. Keep your elbow bent. Bend down so that your right leg is bent at a 90-degree angle. Your other leg should be straight out.

    • 3

      Keep your body low and move along the shot put circle (the shot area) using your legs to push and provide leverage. After the shot, your legs will land facing the back of the circle.

    • 4

      Pivot with your right foot and move your hips toward the front of the circle. Your hips should precede your shoulders to create torque and power. Bring your shoulders even with your hips by swinging your non-throwing arm hard. This technique is called the "glide."

    • 5

      Extend your arm so the shot will be released at its farthest point, giving you the most leverage behind it. At the last moment flick your wrist before the release. Extend your chest in the air to give your throw more power and distance. Follow the release twist and keep your feet in the circle.

    • 6

      Cool down by jogging or stretching. This will help keep your muscles loose.