Shot Put

Shot put requires strong legs and hips, a stable trunk and the ability to transfer force into a powerful final push. Glide and rotational shot putters share many needs, but rotational athletes require more rotational control.

• Core Strength

  • Front plank — Develops general trunk stiffness and postural control.

  • Dead bug — Trains the trunk to remain stable as the limbs move.

  • Bird dog — Develops opposite arm-and-leg coordination.

  • Standing anti-rotation press — Helps the athlete resist collapsing or turning too early.

  • Side plank — Develops lateral trunk strength for blocking and recovery.

  • Suitcase carry — Builds upright strength while resisting sideways lean.

  Other Conditioning

  • Goblet squat — Develops leg and hip strength in a controlled position.

  • Reverse lunge — Builds single-leg strength and control.

  • Glute bridge — Strengthens hip extension without complex equipment.

  • Calf raises — Develop ankle and lower-leg strength for movement across the circle.

  • Farmer’s carry — Develops grip, posture and whole-body strength.

  • Medicine-ball lunge to chest pass — Trains coordinated leg drive and upper-body force. Use a light ball and suitable supervision.

  • Medicine-ball rotational slam — An optional power exercise for rotational shot putters.

  Shot-Put Considerations

  • Glide athletes should emphasise leg drive, hip extension and control through the block.

  • Build strength before adding speed or heavy resistance.

  • Avoid allowing fatigue to shorten the final delivery position.

  • Keep power exercises separate from long, tiring conditioning circuits.