Introduction

In shot put, even minor technical flaws can significantly hinder distance and consistency. Athletes often overlook foundational errors that limit progress. This article breaks down five of the most frequent shot put mistakes and provides actionable solutions to refine your technique and boost performance.

1. Poor Balance During the Throw

Why It's a Problem

Losing equilibrium at any stage of the throw-whether during the glide, spin, or release-reduces force transfer and disrupts timing. Common causes include leaning too far forward, uneven weight distribution, or failing to center the body over the base of support.

How to Fix It

• Practice standing on one leg while holding the shot close to your neck to improve stability.
• Film your throws from the side and front to identify postural imbalances.
• Focus on keeping your hips and shoulders aligned throughout the movement.

2. Incorrect Release Angle

Why It's a Problem

An ideal release angle for shot put ranges between 37deg and 42deg. Releasing too low sacrifices height, while releasing too high reduces forward momentum. Both errors diminish throw distance.

How to Fix It

• Mark a target on a wall at 40deg and practice releasing the shot toward it.
• Work with a coach to observe your release trajectory and adjust accordingly.
• Use a lighter implement for drills to isolate and perfect the angle.

3. Improper Grip or Placement

Why It's a Problem

Curling fingers excessively around the shot or allowing it to sink into the palm limits projection. The shot should rest on the base of the fingers, with the palm facing upward, to maximize acceleration at release.

How to Fix It

• Study and mimic the correct grip: fingers spread slightly, thumb below the shot, wrist locked.
• Hold a tennis ball in your palm while practicing positioning to reinforce the sensation of proper placement.
• Perform wrist and finger mobility drills to enhance control.

4. Rushing the Glide or Spin

Why It's a Problem

Experienced throwers often prioritize speed over control, leading to disorganized movements and poor weight transfer. This results in a weak block with the non-throwing side, reducing power generation.

How to Fix It

• Slow down the approach to focus on smooth transitions between phases.
• Use resistance bands to strengthen stabilizing muscles during rotational movements.
• Incorporate pauses at key points in the glide or spin to build rhythm.

5. Lack of Explosive Power at Release

Why It's a Problem

Failing to engage the legs, hips, and core during the final drive truncates force production. Many athletes rely too heavily on the arm, which cannot generate sufficient velocity alone.

How to Fix It

• Perform plyometric exercises like box jumps and medicine ball throws to build explosive strength.
• Practice the "power position" drill: start in the power position and forcefully drive into the release.
• Strengthen the posterior chain with deadlifts and hip thrusts to amplify drive.

Conclusion

Mastering shot put requires precision in every phase of the throw. By addressing these common mistakes-whether via balance drills, technical adjustments, or targeted strength training-you'll unlock greater efficiency and distance. Stay consistent, seek feedback, and prioritize quality over quantity in practice.