This is a fantastic power building drill. It also helps the thrower with his or her balance and overall conditioning.


  • Each thrower should have a shot put in order to execute this drill.

How it Works

  1. Thrower grasps the shot put with both hands, and the legs are spread about shoulder-width apart.
  2. Thrower slowly lifts the shot put with the arms in front of them, while dropping the body into a squat position.
  3. While continuing to get down to a full squat the shot put is once again brought back down between the legs.
  4. The shot put should be the furthest back on the down swing when the thrower is in the deepest part of the crouch.
  5. At this point, the thrower then thrusts up and back, swinging the arms (with the shot), up over the head and releasing it into the air over the head.

Coaching Tips

  • This is a fun drill that can be used as a warm up, or whenever you need a good conditioning drill. Remember, conditioning is important for any field event, and shot put is no different. This drill works on the conditioning and the strength of shot putters.