Table of Contents
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 muscles are most important for shot put?
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.
What strength is needed for shot put throw?
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.
What is a good shot put distance?
“For a male, 60 feet is a heck of a throw, but 55 feet is a nice throw,” Wood said. “For women 50 feet is an excellent throw and anything above that is really good.” Senior Jason Jones uses the rotational technique, a style he says that is stressful on the body.
What is the most important component to a shot putter?
The projection speed (v) is the most important of these factors. It is determined by the magnitude and direction of the forces applied to the shot and by the distance over which these forces act.
How often should you throw shot put?
In high school, I would throw shot put at least four times a week, 51 weeks of the year. The majority of my throwing sessions would look like this: Start your throwing session with a 10 minute dynamic stretching and mobility warmup. Begin with 10 180 drills, and only move on once you hit each of these reps perfectly.
How can I become a better shot put thrower?
In conclusion, you can find a ton of FREE content online that you can leverage to become a better shot put thrower. Cue #3 – Keep your left foot loaded out of the back of the circle. In some of my training sessions, my fellow teammates would often say “get left”.
What are the best exercises for a shot putter?
Examples of appropriate exercises and their variations for shot putters are as follows: 1 Bench press 2 Incline bench press 3 Front squat 4 Box squat 5 Push press 6 Clean 7 Snatch 8 Speed clean and jerk More
What are the power training exercises used in throwing?
The principal weight training exercises involved in power development are the Olympic lifts (clean, snatch, overhead press/jerk variations) and the power lifts (bench press, squat variations, and deadlift variations). Throwers perform these exercises throughout training in some shape or form.
Why can’t I throw a perfect throw?
Even with a big bench press and squat, these muscle areas can be weak and limit your throw. A lot of throwers have a difficult time hitting positions because they are not strong enough to hold the right position. So I encourage everyone that doesn’t understand the TCR™ system to check us out.