What exercises improve shot put?

Examples of appropriate exercises and their variations for shot putters are as follows:

• Bench press.
• Incline bench press.
• Front squat.
• Box squat.
• Push press.
• Clean.
• Snatch.
• Speed clean and jerk.

What type of training would a shot putter use?

A case in point is the use of weighl training in the development of shot putters. Everyone involved in the sport would agree weighl training is necessary and you would find almost universal acceptance that the main exercises used by shot putter are; — bench press; — snatch: — power clean; — squat.

How strong do you have to be to do shot put?

If you are a post-collegiate shot putter you should be hitting close to or over 500lbs in the bench press. If you are a female post-collegiate thrower, you should be smacking over 300lbs. At the college level, those numbers should be around 400+ for reps and 200+ for easy reps for the women.

Is Shot Put strength training?

Throws, either of shot puts or medicine balls, are a tremendous tool to build acceleration and true explosive strength. One of the qualities that is often touted of bands and chains, is that they teach the athlete to accelerate the bar through the completion of the lift.

What muscles does shot put use?

Shot putters use their strong quadriceps, hamstrings and gluteus maximus muscles to push off from the back of the circle and generate the initial thrust necessary to get the heavy metal shot moving across the circle.

How can I increase my shot put throw?

Exercise using a medicine ball. This heavy ball helps build your core strength and explosive power for throwing. Lie on the ground facing up and ask a training partner to carefully drop a medicine ball from a low height to your chest. Catch the ball and throw it back up to your partner.

Why are shot putters so fat?

Originally Answered: Why are shot putters have to be so big? In throwers, bodyweight corresponds to the size and weight of the implement being hurled. The lighter the implement, the more the power component, the less the pure strength component and the lighter the thrower.

Why do shot putters scream?

He achieved them in 1987, more than thirty years ago, in one of the athletic disciplines that require brute strength. The faces of the athletes are masks of anger and tension before exploding, freeing themselves with a scream at the launch moment, when they throw a weight of 7.26 kg as far as possible.

Does height matter in shot put?

Most people picture a large, overweight athlete as the ideal or the norm for the shot put, hammer, discus, and weight throw. So, while being tall does help, all of the top women throwers are athletic regardless of their size. …

Which type of strength is required in putting the shot put?

Shot Put is regarded as a strength event. The Shot Putter is required to push a steel ball as far as possible without throwing it. Depending on the age and gender of the athlete the weight of the implement will vary between 3km to 7.26kg.

What is the best shot put technique?

Basic Shot Put Technique (Shot Put Learn-By-Doing)

1. Holding the shot put. The shot is held at the base of the fingers, not the palm. The fingers are slightly spread apart with the thumb for support.
2. Neck placement. Raise the shot above your head. Lower the shot straight down until it is under your jaw.

How do you throw a shot put?

To throw a shot put, first face the side of the ring so you’re at a 90° angle from the target. Then, step back with your less-dominant foot, and lower your body by bending your hips and knees. Put the shot at the base of your fingers, then hold the shot at your neck with your elbow bent and parallel to the floor.

What is discus training?

Discus Training Program. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.

What is shot put and discus?

The shot put and discus are throwing events in track and field. The shot put involves throwing a heavy, round metal ball, while the discus involves throwing a heavy round disc. According to Sports Coach Brian Mackenzie, throwers in shot and discus need explosive strength, speed and balance.