Best Strength Exercises For Shot Put
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- Опубликовано: 7 июн 2024
- Want to throw farther in the shot put - glide and spin? You need to train strength. Olympic Throws Coach Dane Miller breaks down the 4 best strength exercises that every shot put thrower should train in their workouts in order to increase their strength in the weight room and in the shot put circle. Be sure to stay until the end!
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Want to learn more about training for shot put and discus? Ask us below 👇👇 We're here to help 💪
Sir this workout is for daily or twice or thrice in a week?
How many days we do this
How to train for shotput because I have a competition this thursday
I hate the front squat. But, I do them regularly. I agree that it is one of the best general lifts for throwing.
We totally understand 😂😂😂
@@riteshtile9943 nope! Lol.
One of my biggest weakness. My deltoids and shoulders are very weak compared to other muscles. I should train again.
Where was this 10 years ago when I was throwing shot and discus? Damn I hope kids take full advantage of this channel. I sure as shit would have.
Thank you that really motivates us to make more. Stay strong 💪
i’m a freshman girl, and my coach in indoor didn’t make us do any workouts, so over 3 months my pr was only 23’1”. then i got a new coach in outdoor who helped us do all this in the weight room, and my pr increased to 27’4” in two weeks.
Really
Front squat is my favorite movement. I can front squat 315 pounds at 180 Bw. It's a great exercise that helps a lot of explosive movements. I've found that since I've been doing front squats, my sprinting has improved drastically and my overall functionality. I just started training for shot put today and I'm able to throw a 10 pound medicine ball about 25 feet from a standing throw. I'm excited to try it this year and I'm glad i found your channel😁
Ok
excellent video Dane! Thanks for this video, very helpful for coaching high school throwers
Fantastic movements. Awesome video! Thank you :)
New to throwing thank you
Thank you for your exercise ❤️
I herniated 3 disc throwing jav and at that point I threw 36'10 as a sophomore and then. First time throwing without warmup and going easy. I threw 39'11. Super hyped for next season
Thank you 👍👍
Thank you🙏
Thank you so much ❤️❤️❤️♥️♥️🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
Cheers Throws U - will try these exercises out.
Thank you alot sir yours all videos are very very helpful for uss thanks alot sir
So nice of you. Thank you 💪
Thanks!
Push press/jerk from behind the neck is excellent!
💪💪💪
Thanks sir from India
Happy to help 👍
Thanks sir
Hey throws University i am a F57 classified parasport thrower from austria. I hope i can quallifier for tokio next year, it will be close :D !!.. Thanks for the good videos they help me a lot to improve !! keep up the good work :)!!!
Thank you! Best of luck! Let us know if you would like any help 💪
Thanx you sir🙏🙏🙏
Thanks
Very helpful for motor quality explain
Thank you. Glad you enjoyed it 💪
Very Nice
Thank you very much sir... can you plz also guide us that how much rep range should we do?
So I planned on doing long jumps and sprinter but due to being physically the strongest I got reccomend to do shot put I ain't backing down this video is useful for my progress wish me luck
Hey coach what are your thoughts on training as a thrower while focusing on the SBD (Squat, Bench, Deadlift) basically training like a Powerlifter while including some Olympic Variations (Push press, Power Clear, Hang Snatch, BTN Jerks) then throwing about 4-6 times a week
That sounds really good! Keep up a schedule like that and you will improve 💪
helpful 👍
Nice 💪
Nice
i noticed you mentioned the dumbbell shuffle / throw, (albeit another video), would you recommend a full throw (glide or rotation) with dumbbells? (if so, it's an easy way to modify the weight, albeit you won't be able to pin against your neck)
Hi Dane! When i used to shot put (not as a shot putter, just part of my training) i noticed that dumbbell pressing (the standing one arm db pressing) was really helping me out on throwing the put. My question is: is that a valuable lift to improve throwing for long term results?
Keep up the content however, such an informative and great channel!
We use it in some of our training, it is definitely good for core stability and pressing strength for the shot put, so we think that would be good to train.
@@ThrowsUniversity thank you very much! Have a great day!
@@Raf-eg7db Thanks 👊
Healthy again, I'm training to throw in Masters M70-74 next spring. After two spinal fusions (yeah, I know...) I try not to carry barbell weight on my spine. What is a good explosive leg strength exercise for me?
When I have access to a gym I do leg presses, and love the results. But, I travel 8 months a year in an RV and mostly do weight bearing exercises, heavy duty resistance bands and dumbells.
Looking for something to challenge my legs without compressing my spine.
500 pound bench sounds just too crazy for me, as it was always my weak spot. Fortunately I heard that David Storl had a bench PB of 350 pounds when he was winning worlds in 2011 with 21,78. So there is hope for all those light tall gliders including me haha
Well a lot of pro shot putters have bench presses in excess of 500 lbs so we thought it was a safe metric to go with.
Landmine shoulder press is more important for throwing power.
@@seheadhunter50 any evidence for your claim?
To be fair, you can’t coach levers like Storl’s - you’re either 6’6” with long arms or you’re not.
@@qmkut9121 Во - певых, рост у Д.Шторля на 2 дюйма больше - 200см, а во - вторых я сам видел ролик, где он жал лежа 190кг. Тот сиешной вес, о котором говорится выше, бып Давиду по силам наверное в младшем юниорском возрасте!😊
What about lack of scapular movement in the bench press? It's easy to load and a great mass builder, but not the best for shoulder function imo. Do you encounter any problems with this or do you extra work to address this problem?
I am not a thrower, just eager to learn.
Bro you are amazing I want to join you ...and I will pay for training session...
Thats really cool. Check out our website for training information 👉 www.throwsuniversity.com/online-training
What are the SETs & REPs for these exercises
Can I use zercher squat instead of front squat because of my wrist mobility
I’m a shot pit and discus thrower I’m going to be a freshman very soon but for the step up one’s are they safe to do I haven’t really been to a gym before and im not sure if im able to sadly step up without falling backwards but I really want to get better in Highschool
Could u substitute bench press for weighted pushups??
What should a training split with these exercises look like?
as a 230 lb sophmore shot putter what should my lift maxes be?
Hi! What kind of shoe should I want to buy for my throws?
How about the clean and jerk?
CALLING ALL MATH MAJORS - just how much do you have to bench press in order to launch the shot 70'? Granted, the faster you try to launch the 16 lb shot the more force is required. But, there must be a Force (X) at the proper angle that will launch the shot 70'. Now equate that force to bench press poundages. I know that people like Reese Hoffa used to put an accelerometer on the bar when doing bench presses to make sure that he was accelerating the bar at maximum speed each rep. The big variable in Bench Pressing is the speed. Some guys can lift 500 lbs in 10 seconds and some guys do 350 or 400 lbs in 3 seconds. So, who is going to be the better shotputter? My guess is the speed demon. He's working on fast twitch muscle fibers which are needed to fast accelerate the shot to maximum distance. But it would still be nice to know at what maximum poundage and at what speed you would need to bench press in order to launch the shot 60', 65' or 70.' That way you wouldn't be wasting a lot of time and putting yourself in unnecessary danger by lifting more weight than is required. 300 lbs is probably safe but 500 lbs could cause shoulder and cartilage damage that means pain for the rest of your life.
Need an indoor workout for throwers
Is there a way to do similar movements at home without freeweights?
Just a question, if there's a thrower who's flat-footed should they wear insoles in their throwing shoes? Had an athlete ask me that
That might help. We've never tried it, but I doubt it would hurt
how do they spin 360 degree two times so fast can you explain step by step it would help a lot
My shot put program competition is on 28th Dec how am gonna fire that
I’m a 215 lbs junior, what should my bench and front squat be at?
Try to get over 315 on bench and 285 on front squat by senior year
thank god this man 315 for bench in highschool nearly shit myself when i heard 500 im 16 and can only rep 275
❤
Hi there, love the approach on this video. I am not too familiar with the age groups as you refer to them, but I think high school means 18y old or thereabout? I have a promising female shot put / discus athlete, age 17, 5 ft 10 and about 11 stone. But if I get you correctly, she's already behind on the power: how much should she bench / clean? Currently she cleans with 135 lbs, bench about the same. Do I understand correctly that it should be a lot more? Over 200 lbs?
If she could clean and bench 80kg + she will be in very good shape. High school for us is between 14 - 18 years old.
@@ThrowsUniversity Thank you for your reply. I just puerchased your e books (assessment, cues, kinetic and the throws u program, I am already reading them, especially the assessment book for starters. I love it, will get all my throwers to fill it in as a starting point for a discussion. What should be my next step? I’m gonna change the power schedule a bit, to r’flect this video’s message, but what is the monthly program consisting off? More programs and exercises?
Maybe a bit of additional info: throwing coach since 10 years, was a average master thrower before that, not the best, but not the worst either: almost 40ft shot, over 110 ft discus. Now my aim is becoming the best coach I can be. I have no intention nor money to get you to make 6 personal plans every month :) I wanna make well thought out individual plans myself, and not just for the top talent but for all motivated athletes;
Oldfield said he knew lots of shotputters that could bench 400 and not throw 60. He said he did not know anyone who could push_press 300 and not throw 60.
Jesus loves you and is with you forever❤️
How to participate at national levels sir
push press behind the neck won't hurt rotator cuff?
Only if you have mobility issues. Be careful at first and only go light. Stretch and prehab, and build up to heavier weights for 3-6 months just learning the movement. 6 years of sitting by a computer had me stiff and inwardly rotated, took me a good year before I could confidently load the behind the neck push press.
How much should a high school freshman be benching?
Squat, bench, clean, snatch
Plz give me shot put exaracice video
Daaam as a highschool thrower I should be able to bench 315 ?? I never thought it was that important before , thank you for informing me coach Dane .right now I can only bench 200 I'll make sure to work on bench !!!
Keep grinding and push your limits 💪
how many time do this excercise in a week
My former father in law at 75 was throwing the shit put at a local high school park
One video shot put workout hindi spiking plz
*Hello Sir i am from INDIA and i am 14 year old . I bought a shotput WEIGHT 5.45KG and i havent any equipments So Which Kind of exercises i have to do?*
*I asked a INDIAN youtuber He suggested me SQUAT AND PUSHUPS*
Push Upis, Clap Push Ups, Push Ups To Chairs, Pull Ups, Squats with shot put, jump lunges, box jumps
How far is typically the minimum for a college scholarship using a high school shot (12 lbs)
I think around 55’, I’m not sure though
I'm 5'7" . Can i be the shotput record holder???
1:23
Advice from a believable guy that doesn't appear to play for the same team!!!! Very cool.
There is no way that I’m gonna increase my bench from 155 to 315 at least for a while
🇧🇷🇧🇷🇧🇷🇧🇷
Is it okay to lift weights when you are still growing, please reply???
Yes it is
With supervison and moderate weight tho
Where were you in 1965 win I was in High School? Just joking we had nothing but terrible coaches basically jerks. Had limited weights until my senior year. I got my strength from lifting 400-500 bags of concrete in two days. Sometimes lifting 3 at a time to impress. My main problem was choking. I’d ask our coach how do stop it. The jerk, would just say, “just don’t choke.”. To this day I say I was cheated out of winning our area shot put final on my last throw I released a put that landed 58’11”. 12lb. The best I had ever done in practice was 54’. The viewer overseeing the ring was the leaders coach. He said I touched the side white circle line. I didn’t. His student won it with a 51’11” Throw. I Never equaled the throw again. I did go over 50 ft with 16 lbs that summer but decided to quit. The use of Steroids everyone was starting to use pissed me off. Hell even the guys that won in city high school were using. . You can’t compete against steroid users.
I would go watch Marion Jones in High School years later and I knew she would be a champion. She didn’t need steroids. What a shame.
If you think she did not take steroids you are childish/delusional or you are just BS-ing/messing around. LMFAO. Steroids should be decriminalized.
Could have been at the elite level but I lacked training. Now I'm 21 and Im going to get back into it for fun
Hello i am from India can you help me please
Yes. Of course. What seems to be the problem?
Bench press 315
That was one thick bar for bench.....
My age is 23...can i start training short put at this age and throw above 18m?
Yes you can. With proper training, nutrition, sleep and God-Jesus-Christ.
@@incorectulpolitic thank you for your reply...i trust him ✌
Sir what's your height ? 😅
damn, im pushing 210 lbs bw with a 285 bench and all these lift standards seem insane. I don't even know anyone who benches more than 315
Don’t make excuses, get on with it
Damn when I heard highschoolers need to bench 315 I felt embarrassed.
College juniors should bench no less than 500 and push that 600 pound mark their senior year.... but I am old school
did you not already post this video not too long ago?
Nope. Brand new video. We posted the discus version last week, however. Hope this helps 👍
@@ThrowsUniversity ahh very similar though, that's why I was confused.
@@stevespyder No problem 👍
Me: *teenager that only can bench 30lb on light bar*
The cringe I felt when the guy bounced the bar off his chest when he did bench press
Im a semi washed up meathead, still trying to scratch an itch of improved performance.
0:07 why TF do you say "We're going to start right now" and then do another F'n intro when the video actually starts in another 30 seconds.... you do it every video. Please stop.
This guy talking about 405 bench like its nothing. Few elite naturals can ever get there without getting fat as shit, otherwise you have to take drugs
Shotputers are always extremely large. If you are some 180-225 bodybuilder or something you probably won’t hit it naturally but if you weight 255-355 then it will actually be pretty easy down the line.
those bench examples have garbage technique
as a 230 lb sophmore shot putter what should my lift maxes be?
In HS? Bench 225 and squat 315
@@ThrowsUniversity yes in hs! is doing deadlift good for shot throwing? bc my deadlift is like 225-230
@@jordanblankson2105 do cleans and snatches instead
Jesus loves you and is with you forever❤️
Jesus loves you and is with you forever❤️