Introduction
Shot put is a thrilling field event that showcases the perfect blend of strength, technique, and precision. As one of the oldest track and field disciplines, it holds a prominent place in athletics, captivating spectators and challenging athletes to push their limits. This guide dives deep into the origins, techniques, rules, and training tips for shot put, helping you understand why it remains a celebrated sport worldwide. The shot put is a track and field event involving “putting” (throwing) a heavy spherical ball—the shot—as far as possible. For men, the sport has been a part of the modern Olympics since their revival (1896), and women’s competition began in 1948.
History of Shot Put
The origins of shot put can be traced back to ancient times, where warriors displayed their strength by hurling heavy stones. It became a formalized sport in the 19th century, debuting in the first modern Olympics in 1896 for men and 1948 for women.
Over the years, advancements in technique and equipment have shaped the sport into the precision-driven event we see today. Homer mentions competitions of rock throwing by soldiers during the siege of Troy but there is no record of any weights being thrown in Greek competitions. The first evidence for stone- or weight-throwing events were in the Scottish Highlands, and date back to approximately the first century. In the 16th century King Henry VIII was noted for his prowess in court competitions of weight and hammer throwing.
The first events resembling the modern shot put likely occurred in the Middle Ages when soldiers held competitions in which they hurled cannonballs. Shot put competitions were first recorded in early 19th century Scotland, and were a part of the British Amateur Championships beginning in 1866.
Competitors take their throw from inside a marked circle 2.135 metres (7 ft 0 in) in diameter, with a “toe board” or “stop board” 10 centimetres (4 in) high at the front of the circle. The distance thrown is measured from the inside of the circumference of the circle to the nearest mark made on the ground by the falling shot, with distances rounded down to the nearest centimetre under IAAF and WMA rules.
Legal throws
The following rules (indoor and outdoor) must be adhered to for a legal throw:
- Upon calling the athlete’s name, the athlete may choose any part of the throwing circle to enter inside. They have one minute to commence the throwing motion; otherwise it counts as a forfeit for the current round.
- The athlete may not wear gloves; IAAF rules permit the taping of individual fingers.
- The athlete must rest the shot close to the neck, and keep it tight to the neck throughout the motion.
- The shot must be released above the height of the shoulder, using only one hand.
- The athlete may touch the inside surface of the circle or toe board, but must not touch the top or outside of the circle or toe board, or the ground beyond the circle. Limbs may, however, extend over the lines of the circle in the air.
- The shot must land in the throwing sector, which is a circular sector of 34.92° centered on the throwing circle. The throwing sector has been narrowed multiple times over the years to improve safety, most recently in 2004 from 40°. The current throwing sector angle (34.92°) was chosen because it provides a sector whose bounds are easy to measure and lay out on a field (10 metres out from the center of the ring, 6 metres across).
- The athlete must leave the throwing circle from the back half.
Foul throws occur when an athlete:
- Does not pause within the circle before beginning the putting motion.
- Does not complete the putting movement initiated within thirty seconds of having their name called.
- Allows the shot to drop below their shoulder or outside the vertical plane of their shoulder during the put.
At any time if the shot loses contact with the neck then it is technically an illegal put.
- During the putting motion, touches with any part of the body (including shoes):
- the top or ends of the toe board
- the top of the iron ring
- anywhere outside the circle.
- Puts a shot which either falls outside the throwing sector or touches a sector line on the initial impact.
- Leaves the circle before the shot has landed.
- Does not leave from the rear half of the circle.
Regulation misconceptions
The following are either obsolete or non-existent, but commonly believed rules for professional competition:
Loose clothing, shoelaces, or long hair touching outside the circle during a throw, or an athlete bringing a towel into the circle and then throwing it out before the put, results in a foul.
The athlete must enter the circle from the back (no rule books contain such a clause).
The athlete entering the circle, then exiting and re-entering it before starting the throw results in a foul (all rule books allow athletes to leave a circle before starting a throw, but this still counts within the 30 second time limit; the allowable method of exiting the circle varies by rule book).
Rules of Shot Put
Understanding the rules is crucial for success in shot put. Key regulations include:
- Shot Specifications:
- For men, the shot weighs 7.26 kg (16 pounds).
- For women, the shot weighs 4 kg (8.8 pounds).
- Throwing Area:
- The circle diameter is 2.135 meters (7 feet).
- Athletes must not step outside the circle during their attempt.
- Valid Throw:
- The shot must land within a 34.92-degree sector.
- The throw must start from the shoulder and be propelled using one hand.
- Measurement:
- The distance is measured from the edge of the throwing circle to the nearest mark made by the shot in the landing area.
Techniques in Shot Put
Glide Technique
The glide technique involves a backward motion in the throwing circle. Athletes slide on one foot, turning their body quickly to generate momentum before the release. The origin of this technique dates to 1951, when Parry O’Brien from the United States invented a technique that involved the putter facing backwards, rotating 180 degrees across the circle, and then tossing the shot. Unlike spin, this technique is a linear movement.
With this technique, a right-hand thrower would begin facing the rear of the circle. They would typically adopt a specific type of crouch, involving their bent right leg, in order to begin the throw from a more beneficial posture whilst also isometrically preloading their muscles. The positioning of their bodyweight over their bent leg, which pushes upwards with equal force, generates a preparatory isometric press.
The force generated by this press will be channelled into the subsequent throw making it more powerful. To initiate the throw they kick to the front with the left leg, while pushing off forcefully with the right. As the thrower crosses the circle, the hips twist toward the front, the left arm is swung out then pulled back tight, followed by the shoulders, and they then strike in a putting motion with their right arm. The key is to move quickly across the circle with as little air under the feet as possible, hence the name ‘glide’.
Spin Technique
This advanced technique incorporates a rotational movement similar to discus throw. It provides more power but requires precise control and balance. This is also known as the rotational technique. It was first practiced in Europe in the 1950s but did not receive much attention until the 1970s.
In 1972 Aleksandr Baryshnikov set his first USSR record using a new putting style, the spin (“круговой мах” in Russian), invented by his coach Viktor Alexeyev. The spin involves rotating like a discus thrower and using rotational momentum for power. In 1976 Baryshnikov went on to set a world record of 22.00 m (72.18 ft) with his spin style, and was the first shot putter to cross the 22-meter mark.
With this technique, a right-hand thrower faces the rear, and begins to spin on the ball of the left foot. The thrower comes around and faces the front of the circle and drives the right foot into the center of the circle. Finally, the thrower reaches for the front of the circle with the left foot, twisting the hips and shoulders like in the glide, and puts the shot.
When the athlete executes the spin, the upper body is twisted hard to the right, so the imaginary lines created by the shoulders and hips are no longer parallel. This action builds up torque, and stretches the muscles, creating an involuntary elasticity in the muscles, providing extra power and momentum. When the athlete prepares to release, the left foot is firmly planted, causing the momentum and energy generated to be conserved, pushing the shot in an upward and outward direction.
Another purpose of the spin is to build up a high rotational speed, by swinging the right leg initially, then to bring all the limbs in tightly, similar to a figure skater bringing in their arms while spinning to increase their speed. Once this fast speed is achieved the shot is released, transferring the energy into the shot put.
Until 2016, a woman had never made an Olympic final (top 8) using the spin technique. The first woman to enter a final and win a medal at the Olympics was Anita Márton.
Ryan Crouser, the current men’s world record holder, added an additional move, the “Crouser Slide”, to his spin technique. He used this technique to set the world record at the Los Angeles Grand Prix in 2023.
Usage
Currently, most top male shot putters use the spin. However the glide remains popular since the technique leads to greater consistency compared to the rotational technique. Almost all throwers start by using the glide. Tomasz Majewski notes that although most athletes use the spin, he and some other top shot putters achieved success using this classic method (for example he became the first to defend the Olympic title in 56 years).
The world record and the next six best male results (23.37, 23.30, 23.15, and 23.12 by Ryan Crouser, 23.23 by Joe Kovacs, and 23.12 and 23.10 by Randy Barnes) were completed with the spin technique, while the eighth-best all-time put of 23.06 m (75 ft 7+3⁄4 in) by Ulf Timmermann was completed with the glide technique.
The decision to glide or spin may need to be decided on an individual basis, determined by the thrower’s size and power. Short throwers may benefit from the spin and taller throwers may benefit from the glide, but many throwers do not follow this guideline.
Types of shot
The shot is made of different kinds of materials depending on its intended use. Materials used include sand, iron, cast iron, solid steel, stainless steel, brass, and synthetic materials like polyvinyl. Some metals are more dense than others, making the size of the shot vary. For example, different materials are used to make indoor and outdoor shot – because damage to surroundings must be taken into account – so the latter are smaller. There are various size and weight standards for the implement that depend on the age and gender of the competitors as well as the national customs of the governing body.
Training Tips for Shot Put
- Strength Training: Focus on building upper body, core, and leg strength through exercises like squats, bench presses, and deadlifts.
- Technique Drills: Practice the glide and spin techniques with proper guidance to refine your movement and achieve optimal performance.
- Flexibility and Mobility: Incorporate stretching and dynamic movements to improve flexibility, reducing the risk of injury.
- Mental Preparation: Develop focus and resilience to handle competition pressure effectively.
Why Shot Put Is Popular
Shot put embodies the spirit of athleticism, requiring a unique combination of power, precision, and discipline. Its appeal lies in the dramatic display of human strength and the suspenseful atmosphere of competition.
Famous Shot Put Athletes
Shot put has produced legendary athletes who have left an indelible mark on the sport. Names like Ryan Crouser, Valerie Adams, and Randy Barnes stand out for their record-breaking performances and inspiring dedication.
World records
| Type | Athlete | Mark | Date | Place |
|---|---|---|---|---|
| Men | ||||
| Outdoor | Ryan Crouser | 23.56 m (77 ft 3+1⁄2 in) | 27 May 2023 | Los Angeles, USA |
| Indoor | Ryan Crouser | 22.82 m (74 ft 10+1⁄4 in) | 24 January 2021 | Fayetteville, Arkansas, USA |
| Women | ||||
| Outdoor | Natalya Lisovskaya | 22.63 m (74 ft 2+3⁄4 in) | 7 June 1987 | Moscow, USSR |
| Indoor | Helena Fibingerová | 22.50 m (73 ft 9+3⁄4 in) | 19 February 1977 | Jablonec, CZE |
Conclusion
Whether you’re an aspiring athlete or a sports enthusiast, shot put is a fascinating event that highlights the capabilities of the human body and mind. From its ancient roots to modern-day competitions, shot put continues to inspire audiences and athletes alike. So next time you’re at a track and field event, take a moment to marvel at the artistry and power behind every shot put attempt.