Strength Training · Functional Fitness · Conditioning
Medicine-Ball Shot-Put Throw
The medicine-ball shot-put throw is an explosive, one-arm push from shoulder height. It trains upper-body power with a drive from your legs and rotation through your hips and trunk.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Stand partly sideways to your target with your throwing-side foot behind your other foot.
- Hold the ball beside your throwing shoulder, with your palm behind it and your other hand supporting it.
- Shift your weight onto your rear leg with your knees slightly bent.
- Remove your supporting hand from the ball.
- Pivot on your rear foot to turn your hips toward the target.
- Throw the ball forward and slightly upward by extending your throwing arm.
- Follow through with your throwing arm toward the target.
- Return to a balanced standing position.
Form cues
- Push the floor away.
- Keep your ribs over your hips.
- Exhale sharply as you throw.
Common mistakes
- Winding up like a baseball throwKeep the ball close to your shoulder until the push rather than swinging it behind your head.
- Twisting through a planted rear footAllow your rear heel to lift so your foot can turn with your hips.
- Using a ball that is too heavyChoose a lighter ball if you cannot release it quickly along a consistent path.
Safety
An errant throw or unexpected rebound can strike you or someone nearby. Excessive load or fatigued throws can strain your shoulder, elbow, or lower back.
- Clear the throwing and landing area; use an impact-rated wall only with a ball designed for wall throws.
- Rehearse the throw at low effort before building speed.
- Let the ball stop before retrieving it rather than trying to catch a fast rebound.
- End the set when your aim, speed, or balance deteriorates.
If you have shoulder, elbow, back, or knee pain, get advice from a physiotherapist before attempting explosive throws.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Medicine Ball
Sets and reps
- Sets
- 3
- Target
- 3–5 reps per side
- Rest
- 2 min
Treat each repetition as a separate power effort rather than rushing through continuous throws.