How to Throw Better in Shot Put & Discus

How to Throw Better in Shot Put & Discus

The shot put and discus are throwing events in track and field. The shot put involves throwing a heavy, round metal ball, while the discus involves throwing a heavy round disc. According to Sports Coach Brian Mackenzie, throwers in shot and discus need explosive strength, speed and balance. To improve in the track throwing events, you need to focus on improving sport specific strength and refining your throwing technique.

Perform Olympic-style weightlifting often to improve your strength. Sports coach Brian Mackenzie notes that these lifts start at the ground and end with energy exploding through the arms. That means that these lifts mimic the motion of the shot and discus throw. Mackenzie advises performing many variations of Olympic lifts including power cleans, snatches, jerks and deadlifts.

Lift weights for the upper back area and you will see improvement. Mackenzie notes that upper back development is crucial to a thrower. The upper back can be worked with moves like rows, shoulder presses, pull-ups, dips and lat pulls.

Remember to work the legs and core out as well. Mackenzie calls core training vital and notes that the legs provide a base and stability. Mackenzie advises focusing on the external obliques, calves, ankles and hamstrings. The obliques are important because of the rotating action of the throwing events.

Practice your throwing form and technique. notes that your muscles should work together and each part should help move the other to throw as far as possible. Working on specific training and improvement of your throwing motion can help make this possible.


Perform a short, cardio warm-up before working out or practicing your throwing technique. This helps prepare your muscles for the task, allows for a better range of motion and can help reduce muscles pulls and strains.


Avoid over training as this can lead to injury. Rest a minimum of 24 hours between strength training sessions to allow your muscles to fully recover.