How to do shot put strength training?

Everyone must be familiar with shot put, as we have all been exposed to this sport in physical education classes. It is a power-based throwing event, but it does not rely on brute force to push the ball out. It does not mean that you can push it well as long as you are strong. In order to push the shot put well, you also need to know how to use the strength of your legs, waist, and arms to push the shot put out. Now I will teach you the training method of shot put, let’s learn it together.

Shot put is a whole-body muscle activity. The muscle groups involved in throwing include upper limb muscles (i.e. finger flexors and deltoids), trunk muscles (pectoralis major, latissimus dorsi, rectus abdominis, oblique abdominal muscles) and lower limb muscles (i.e. quadriceps, flexors and extensors of calves and feet). The training methods for developing the explosive power of shot putters can be summarized as follows:

Training Methods

1) Snatch and clean and jerk barbell exercises.

2) Barbell press behind the neck.

3) Continuous and rapid barbell jumping exercises.

4) Stand with your feet apart, lift the barbell to your abdomen, then lift your elbows and turn your wrists, placing the barbell on your clavicle, and continue.

5) Stand with your feet apart, bend your upper body forward parallel to the ground, hold the barbell with both hands and pull it up to your chest, continue.

6) Hold the barbell or dumbbells with both hands and do continuous elbow flexion movements.

7) Do flexion and extension or flexion and extension swing exercises on the double bar with or without weights.

8) Do pull-ups on the horizontal bar with or without weights.

9) Push-up exercises with or without weights.

10) Carry a barbell on your shoulders and do side flexion, rotation or forward flexion exercises.

11) Stand with your feet apart, hold a kettlebell vertically in each arm at the sides of your body, and do left and right side bends.

12) Lie on your back on an inclined board with your head lower than your feet and your feet fixed, and do sit-ups.

13) Do hanging leg raises on a rib bar or horizontal bar.

14) Stand with your feet apart, lean forward, hold the barbell with both hands, and lift your upper body.

The above is the training method for shot put. Have you mastered the techniques after reading it? Shot put is actually a question of explosive power. What is important is the coordination of the body and the continuity of the throwing action. The most important thing is to train the strength of the legs, waist and abdomen, so it is very important to strengthen the practice of frog jumps.