What Muscle Should I work out Get ready For Shot put.?
im doing track and field this year for shotput what do i need to work on to win state?
Answers:
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This event requires power. You need explosivness, strength, balance, coordination, timing, concentration and able to relax while giving maximum effort.Training for Shot involves technical work, weightlifting, running, and plyometrics.
Work the major muscle groups...legs, hips, back, arms and shoulder
Do lots of reps with light weights (50-60 percent of your max for the exercise) for strength endurance.
Do fewer reps with 80 percent max weight for pure strength.
for strength phase do sets of three reps Olympic lifts and three to five squats, also implement plyometric exercises
If you need specific exercises email me I'll give you some drills and stuff
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this is funny as i just talked to a high school student who was lifting weights for shot put and discus. i didnt do these event myself, but have had close friends who have.your tricep, chest and sholders obviously, since these are the muscles in your arms that you'll use. your lower back and abs, for the spinning/turning movement that you use to build your speed momentum, and your legs, (duh!) hahaha
pretty much every major muscle.lol i would probably focus on them in that order, but it really depends on YOUR THROWING STYLE, and your current strength levels.
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There is a lot one can work on. You need strength, power, technique, and agility/speed.The most important area is strength. All shot putters must be strong. A skinny weak person who is super fast and has trained perfect technique for 10 years will be out-thrown by a weightlifter throwing his first time ever. Be strong in basically all areas. Most important are chest/triceps, done by bench press, and legs (squats) which are just as important. Never leave out core work, for abs, hips, and back. Lats and biceps aren't especially important. A key to shot put strength is to make it powerful; better to do a lift of 280 pounds fast than 300 pounds very slow. Don't leave out the explosive lifts- snatch, cleans, jerk. Sometimes it helps to throw a heavier shot than you will compete with.
Sprint power is helpful to a point; working on sprinting is good if you are slow. After a point, though, how fast you can run doesn't matter- it's how fast you can get around or across the circle. For release speed, throw with a lighter shot.
After a point, technique is what makes the difference. If you sign up on http://www.effortlessthrow.org and post a video, the people there will try to help give advice on technique.
Lastly, practice, practice, practice! You can only go so far in the shot put if you don't throw it.
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in order to better prepare your arm for a further shot puting distance you will want to work out the tricepts and bicepts in your throwing arm, you will also need to work out your rotator cuff and throwing arm sholder muscles. you may also consider wrist and forearm muscles simply to prevent injury.-key note: much of you throwing power comes from leg push, consider working out quads and hamstings
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