Ab Exercises for Shot Putters

Shot putters require core strength for several reasons, which includes being able to produce and marshal the force necessary to throw a shot put without extraneous movement. Strong abdominals also enable proper body placement as well as the trunk rotation required for fluid throwing form. Abs exercises should strengthen your abdominals with a particular emphasis on your obliques, or the muscles on the sides of your waist. You should also incorporate medicine ball exercises to build power and core stability.

  1. Using Exercise Balls

    • Shot putters can boost the intensity of abdominal exercises by using an exercise ball. For example, doing a jack knife exercise on a ball builds stability in your hips and core, helping you to control your body position while throwing. Begin by assuming a standard push-up position with your arms fully extended and your shins resting on the ball. Your body should form a straight line from head to toe. Maintaining your lower back position, slowly roll the ball forward with your feet. Your knees should bend as you pull your heels toward your buttocks. Hold the peak position for a second and then slowly roll the ball back to starting position. Perform 12 to 15 reps for two sets.

    Working with a Medicine Ball

    • Given limited training time, medicine ball workouts can help to build not only strength and power but also flexibility, kinesthetic awareness, balance and endurance. For example, perform power slams by holding the ball overhead and throwing down as hard as you can. Bend at the hips and use your core to slam the ball down. Allow your arms to follow through so you don’t topple forward. You can also do a hammer throw, which works your trunk rotation. Begin in a standing position with knees slightly bent, holding the ball by your right hip. Shift your weight to your left foot, twist your trunk to the left and throw the ball to the left at shoulder height. Repeat the throw to your right. For both exercises, perform six to eight reps for three sets.

    Developing Rotational Power

    • A favorite trunk rotation exercise among shot putters is the full contact twist used by boxers and martial artists to build power in their punches, according to the T Nation website. Load one end of a barbell. Place the empty end in a corner of the room to anchor it. Facing the weighted side of the bar, lift it up at a 45-degree angle and hold it using both hands with fingers intertwined. Keep your knees slightly bent, arms extended down and back erect. Inhale and turn the weight to your right without leaning in or away from the bar. At the same time, pivot on your toes to avoid twisting your knees. Rotate your trunk to the left, moving the weight to the left. Exhale when you reach the end of the movement. Repeat the exercise on the other side.

    Tips and Considerations

    • Perform a warmup of aerobic activity, such as light jogging, for five to 10 minutes and incorporate throwing-specific dynamic stretches, which can include a walking lunge with a rotation, lateral lunges, arm swings and squat jumps. When using a medicine ball in exercises, use a weight that isn’t so heavy that your form deteriorates. Allow enough recovery time for your muscles between sets. Fatigue can also lead to improper form, which only makes a medicine ball exercise counterproductive and leaves you vulnerable to injury.