The shot put is a track and field event.Techniques and form are more important than strength when throwing a shot put.If you want to get in the proper stance, you have to step back with one foot and lower your body.The shot should be held at the base of your fingers, not in your palm.Throw the shot with your full body weight, and release it at a 45 degree angle.
Step 1: Look at the side of the ring.
If you want to face the side of the ring, you should make a quarter turn instead of facing your target.The 90 degree angle from the target allows you to twist your hips in order to gain strength when throwing the shot.
Step 2: Step back with a less dominant foot.
You will step back with your left foot if you are right-handed.This makes it easier to throw the shot.
Step 3: Lower your body by bending over.
As you throw, this will help you gain traction.Keep your arm low as you twist toward the back of the ring.
Step 4: The shot should be placed at the base of your fingers.
You don't want to hold the shot in your hand, but rather at the base of your fingers.You can flick the ball off your hand.You should bend your hand back.You are balancing a tray or pizza box.As this may cause an injury, you should keep your hand steady.
Step 5: Right by the jaw line, hold the shot.
Make sure your elbow is parallel to the floor.You should point your palm in the direction you are throwing with your thumb.Instead of focusing on the shot, head back and keep your eyes open.
Step 6: Put it into a standing position.
If you want to face the target when you release the shot, you should twist your body to the same side as your throwing hand.
Step 7: To throw the shot, use your entire body weight.
To face forward, extend your arm to its full length and pivot your hips.
Step 8: The shot should be pushed away from your neck.
The shot needs to be released at a 45 degree angle.Wait until your arm is fully extended to release the shot put.If you flick your wrist, be careful not to overload it.
Step 9: Relax your muscles by stretching your arms.
Before and after throwing a shot put, you want to make sure your muscles are limber.To stretch your shoulders, stand near a doorway and lift your arm, holding it straight and parallel to the floor.You can extend your arm behind your shoulder by grabbing onto the frame of the door.Hold the position for 30 seconds, then repeat the exercise on the other side.
Step 10: Begin your exercise with a warm-up.
It will prevent you from straining your muscles and make sure you are working out at full capacity.If you want to loosen your muscles, do a general warm-up and do specific exercises.A general warm-up can include running, swimming, or riding a bike.Push-ups and lift weights can be used to target your arms.
Step 11: After throwing the shot put, cool down.
After throwing the shot put, you should strengthen your muscles.You could stretch out your muscles by making circles with your arms.Your muscles need to be cooled down so they don't tighten up after exercise.This will help you avoid injury and build-up.Try to walk around the track while swinging your arms.