Have you ever watched a shot put athlete on the field and wondered how they manage to throw the shot put so far? It feels like an explosion of power released with incredible precision.
This article will cover the basic shot put techniques in detail, from the starting position, how to hold the shot, to the final push. You'll understand how the entire body works together—from the legs, hips, trunk, and arms—to achieve a farther and more effective throw.
What is Shot Put?
Shot put is an athletics sport that emphasizes the ability to throw a steel ball, or shot put, as far as possible. This sport emphasizes physical strength and body coordination to optimally channel energy.
The history of shot put dates back to ancient times, when humans used stone throwing as training for hunting and warfare. Over time, this movement evolved into a formal sport governed by specific standards.
In the modern era, the shot put became part of the first Olympic Games in 1896 for men. Gradually, the sport attracted the attention of athletes worldwide due to its combination of strength, technique, and movement strategy.
This sport emphasizes not only arm strength but also harmonious body rhythm and technique. Coordination between the legs, hips, trunk, and hands is a key factor in achieving a longer and more accurate throw.
Besides being a competitive sport, shot put also offers significant fitness benefits. Through regular practice, athletes can strengthen their shoulder, back, and hip muscles, while also developing overall lower-body explosiveness.
Also read: Getting to Know the Discus Throwing Sport That Not Many People Know About
Equipment Used in Shot Put
The main piece of equipment in shot put is, of course, the shot itself. The weight of the shot varies depending on age and skill level, for example, 4 kg for junior high school students and 7.26 kg for adult male athletes.
Holding the shot correctly and selecting the appropriate weight are crucial for effective and safe training. The type of shot material is also important to consider, as it affects comfort and control when throwing.
In addition to the shot put, you'll need a throwing circle, a take-off board, specialized athletic shoes, and a safe training area. The throwing circle helps keep your feet in the take-off area, while specialized shoes improve stability and propulsion.
Choosing the right equipment makes training more comfortable and safe. With the right equipment, you can quickly master the basic shot put techniques and effectively increase your throwing distance.
Also read: Hurdling Guide: Definition, Techniques, and Beginner Tips
Basic Shot Put Technique Stages
1. Basic Techniques for Starting Position
The starting position is the foundation of the entire shot put movement. The shot is positioned at the neck, the elbows raised, and the feet parallel or slightly apart for stability.
Imagine your body like a spring, ready to store energy. Balance is crucial because imbalanced body weight makes the push less effective.
The trick is to focus on a stable position, relaxed shoulders, and a straight gaze toward the throw. With a strong foundation, subsequent movements will be smoother and power will be delivered optimally.
2. Initial Movement Technique (Glide and Spin)
There are two main starting techniques: glide and spin. A glide is a backward step that slides the body onto the takeoff board, while a spin is a full rotation before takeoff.
Both techniques transfer energy from the legs and hips to the projectile. Glide is suitable for beginners because it's easier to control, while spin offers the potential for longer throws for intermediate to professional athletes.
The rhythm of the movement is crucial; moving too fast or too slow will reduce the power delivered. Focus on coordinating your legs, hips, and body for a more effective push.
3. Effective Repulsion Techniques
The push is the pinnacle of all shot put techniques. The shot is propelled through a combination of leg power, hip rotation, shoulder thrust, and hand release.
The ideal throwing angle is around 37–40° for maximum projectile flight. Common mistakes include lowering the elbow too quickly, pushing off without hip rotation, or releasing the projectile too slowly.
The trick is to imagine a directed burst of energy from your feet to the ball. Hip rotation and shoulder strength exercises can significantly increase your throwing distance.
4. Final Technique (Follow Through)
Once the shot is released, don't stop immediately. Follow-through ensures optimal energy distribution and reduces the risk of injury.
Keep your hands high, your feet steady, and your body following the push. This helps control your posture, making the movement look elegant.
Without follow-through, even a powerful push will waste energy and the throw won't be optimal. This movement is crucial for achieving optimal distance and performance with each push.
Also read: Long Jump: History, Benefits and Techniques for Beginners
Training Tips for Further Throws
To increase throwing distance, technique training should be combined with strength and coordination exercises. Exercises like squats , deadlifts, and bench presses help strengthen the legs, hips, and arms comprehensively.
Drilling footwork and hip rotation is essential for improving the body's rhythm and explosiveness during the push. Mastering this rhythm allows for optimal transfer of leg power to the shot.
Beginners can start with light exercises using a medicine ball to mimic the push-off motion. This exercise helps the body get used to coordinating the legs, hips, and arms without risking injury.
Intermediate athletes can add resistance bands or standard shot put to increase the training load. It's also important to measure throwing distance regularly to track progress and consistently improve technique.
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Shot put is a sport that combines strength, technique, and body coordination. From the starting position to the follow-through, every movement must be synchronized to achieve a longer throw. Mastering the basic shot put technique isn't just about strength, but also about how the body works harmoniously as a system.
Support your basic shot put training with quality sports equipment from SVRG, starting from breathable clothes , quick-dry pants , and other training aids that help hone your technique, strengthen your muscles, and reduce the risk of injury so that your training is more effective.
Don't wait any longer to start practicing and developing your shot put skills. Try the SVRG equipment now, practice the basic techniques explained, and experience real progress in your throwing ability and distance.
