OK so that last indoor meet was ridiculous, they forgot to let us warm up until it was five minutes before the first flight, so we were able to get one warmup throw in before we started. Needless to say, we weren’t the best out
there…
We just ordered a 20 lb shot to use in practice, I’m thinking this will help a little.
man more then anything technique technique technique is going to help you throw the farther. My buddy is 190lb 6’4 discus thrower not very strong, and he throws 170 in discuss with a 2kg-prob 200+ with high school discuss-. He just has great technique, the same for shot.
Just look at http://danjohn.org/ he only threw 50ft with I’m guessing a 16 lb, thats horrible for how strong he was. I’ve thrown 45 with 16 lb, fouled though 42 no foul though-first year throwing- and I can’t even clean 300lbs. He should have been able to easily throw over 60ft at least with the strength he had.
Also learn to spin, the glide is way harder to throw farther. Spin will get you to be the best.
My coach tells me to do the following, front squat, push press, power clean, incline bench and tons of ab stuff. those lifts are the key for shot putt. Though I do lots of other throwing events also-jav,discuss, and hammer with jav and hammer being better ones- Usually good shot putter has a high push press and incline bench-incline is sometimes higher then normal bench-
Be careful using heavy balls, those can throw out your arm easier-though it helps me a ton using 20lb hammer compared to 16 to help with form-
Work baby steps, focus on standing throws then try standing throws with reverse once you master that work on just doing the glide motion on the track for many many reps. Again discuss guy would just practice his spin over and over, along with just throwing discuss in the air working on release more then actual throws. You can bench 600lbs and wont throw over 50ft if you don’t have the technique. If your a beginner like I was I’m sure your doing everything wrong, make sure your coach is giving you good feedback not just ‘hey go throw till your tired’ How far are your throwing with the high school one? I wish I started In high school now just got to work with what I have at my community college. Don’t give up also, people get frustrated with throwing very easily. The thing is one day it will just click and thats great feeling.
Also buy throwing shoes, if you have not already. They make all the difference.
Just to clear one thing up: You’re not “throwing” anything in shot put, unless you want to get DQ’ed. It’s a pushing motion, not a throwing motion.
I’m sorry but I had to say it! My family has a long time tradition for doing the tracks and I hate it when people call the shut pot a throw 