How to Throw a Shot Put

Co-authored by Sophia Latorre

Last Updated: March 1, 2023 Approved

The shot put is a track and field event dating back to the Middle Ages. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. Get in the proper stance by stepping back with one foot and lowering your body so that your knees and hips are bent. Be sure to hold the shot at the base of your fingers, rather than in your palm. Throw the shot using your full body weight and release it at a 45-degree angle.

Part 1

Part 1 of 3:

Positioning Yourself and Holding the Shot

1
Face the side of the ring. Rather than directly facing your target, you should make a quarter turn so that you face the side of the ring. Beginning at a 90-degree angle from the target allows you to twist your hips in order to gain momentum when throwing the shot. ^{[1]
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2
Step back with your less dominant foot. If you are right-handed, you will step back with your left foot. This gives you stability and added momentum for throwing the shot. ^{[2]
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3
Lower your body by bending your hips and knees. This will also help you to gain momentum as you throw. Twist toward the back of the ring and keep your non-throwing arm low.^{[3]
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4
Place the shot at the base of your fingers in your dominant hand. You don’t want to hold the shot in your palm, but rather at the base of your fingers, with your fingers slightly spread apart. This allows you to flick the ball off your hand.^{[4]
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- Bend your hand back in a cocked position. Imagine that you are balancing a tray or pizza box. Your hand should be steady, but not over-extended, as this may cause an injury.^{[5]
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5
Hold the shot at your neck, right by the jawline. Make sure that your elbow is bent and parallel to the floor. Your thumb should point down toward your collarbone, and you should point your palm in the direction that you are throwing.^{[6]
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- Keep your eyes and head back, rather than focused on the shot.^{[7]
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Part 2

Part 2 of 3:

Delivering the Shot

1
Explode up into a standing position. You should twist your body to the same side as your throwing hand as you rise, so that you are facing the target when you release the shot.^{[8]
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2
Use your entire body weight to throw the shot. Extend your arm to its full length while pivoting your hips to face forward.^{[9]
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3
Push the shot away from your neck in one fluid motion. Try to release the shot at a 45 degree angle. Make sure that you wait to release the shot put until your arm is fully extended. You may flick your wrist to add more momentum, but be careful not to overdo it.^{[10]
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Part 3

Part 3 of 3:

Warming Up and Cooling Down

1
Stretch your arms and relax your muscles. You want to make sure your muscles are limber before and after throwing a shot put. To stretch your shoulders, stand near a doorway and lift your arm, holding it straight and parallel to the floor. Grab onto the frame of the door and gently lean forward, which will extend your arm behind your shoulder. Hold the position for 30 seconds, then repeat the exercise on the other side.
2
Begin your exercise with a warm-up. This will prevent you from straining your muscles and ensure that you are working out at full capacity. Loosen your muscles with a general warm-up, then do specific exercises to target particular areas.
- A general warm-up can consist of running, swimming, or riding a bike.
- For specific exercises to target your arms, you can try push-ups or lift weights.
3
Cool down after throwing the shot put. You should stretch your muscles after throwing the shot put to cool down. You could make wide circles with your arms to stretch out your muscles. It is important to cool down, so your muscles don’t tighten up after exercise. This will help you avoid injury and lactic acid build-up.
- Try walking around the track while swinging your arms to loosen your muscles.

Community Q&A

Question

How do you strengthen your muscles for shot put ?

Community Answer

Lift some weights. You can jog with wrist weights on, it can strengthen your muscles.
Question

How do I prevent injuries in shot put?

Community Answer

Make sure you stretch your throwing arm and torso very well. Stay hydrated and always follow the instructions of your coach. If you experience any pain, cease activity immediately and see a doctor, don't try to "play through the pain."
Question

I have shoulder/muscle pain after throwing a 7.26 kg ball. What should I do to get permanent relief from this pain?

Community Answer

If it's just sore, use a roller where it hurts, and use a heating pad. If you believe it is not just sore and you may have an injury, see your doctor to make sure it is nothing serious.

Warnings

Don’t strain yourself while throwing the shot. Start with a light shot and ensure you have the right stance to avoid getting injured.

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Always wear closed-toed shoes in case the shot is dropped.

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