How to Increase Your Shot Put Distance Fast

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shot put field image by Jim Parkin from

Shot put is a track and field event in which you attempt to throw a heavy ball, called a shot, as far as possible. The ball's distance is measured from the inside of the circle's circumference. Competitors shot put from a circle roughly 7 feet in diameter. Your shot distance can be increased through proper weight training which will give you an edge over your competitors. Your training regiment should primarily focus on velocity by training a combination of speed, strength and power. Velocity allows you to explode into a powerful shot put action which will allow more distance gained during events.

Concentrate on exercises geared towards explosive movements rather than traditional strength-training methods. Explosive exercise patterns include performing snatches, cleans and dead-lifts. These movement patterns will develop velocity which will help you generate power to throw farther.

Train power and velocity by performing a clean. Stand over the barbell with the balls of your feet positioned under the bar. Keep your feet shoulder-width apart, have your grip slightly wider and position your shoulders over the bar. Keep your core tight and have a slight arch in your back as you maintain an upright chest. Pull the bar off the ground explosively through knee and hip extension. Jump upwards and extend the body when the bar passes your mid-thigh. Shrug your shoulders and pull the barbell upward with your arms. Let your elbows flex to the sides as you keep the bar close. Pull your body under the bar vigorously as you catch the bar on your shoulders and allow your body to go into a squat position. Stand up immediately when you hit the bottom of your squat. Repeat for six to eight repetitions.

Perform a snatch to begin your workout. Grab the barbell with a wide grip and have the bar begin at your shins. Keep your chest up and proud and squat down with your buttocks close to your heels while you keep your shoulders above the bar. Raise the bar in a straight line keeping the bar close to the body as you extend your hips and knees. Jump upward extending the body to a neutral position as you shrug your shoulders and pull the barbell above your head using your arms. Pull your body under the bar and catch it at an extended arm's length as you go into a squat position. Lock out the arms in your squat position with the barbell above your head. Push through your heels into a standing position with the barbell overhead. Repeat for six to eight repetitions.

Exercise using a dead-lift to continue your power training. Stand with your feet a shoulder-width apart, have your grip slightly wider and position your shoulders over the bar, while the balls of your feet are under it. Slightly bend your knees as you keep your chest up. Stick your gluteals out, arch your back and retract your shoulders as you sit on your heels. Thrust your hips forward and fully extend your knees to posture into a tall, neutral position to lift the bar. Slowly return and repeat six to eight repetitions


Use weight approximately 50 to 75 percent of your maximum strength when performing these exercise movements. Start with low weight until you master the proper technique. Always maintain 100 percent proper form when performing these exercises.


Improper form can result in injury. Have a day of rest between each training session to facilitate recovery and growth.