When working with novice throwers, one thing that drives me crazy is when they cup the shot put. Cupping the shot is one of the silliest ways to loose distance on the throws. What is cupping the shot put and how does it affect throwing, one may ask? Today we will discuss how to properly grip the shot put!
What Is Cupping The Shot?
In simpler terms cupping the shot, is when an athlete allows the shot to rest in their palms while gripping the shot. Cupping the shot doesn’t create the sufficient amount of flexion in the wrist needed for an optimal release of the shot. Also, cupping doesn’t allow for the athlete to utilize the stretch reflex in the fingers to “flick” the shot at release. I tend to see beginner and novice athletes making this mistake.
How To Grip The Shot?
When finding the correct grip on the shot, the athlete should place the shot on the base of the fingers. The fingers should be spread slightly, with the thumb and pinky fingers resting comfortably against the shot. The wrist is hyperextended, making a 90 degree angle, in anticipation of its eventual flexion at release. It is recommended to assume the grip with the arm extended upward, allowing the weight of the shot to produce and maintain the hypertension of the wrist.
Loading The Shot
Without changing the wrist and hand positions, the shot is lowered and the forearm is rotated inward as the shot is placed into the neck. The location on the neck comes down to technique and personal preference. Typically for gliders the shot will be placed either under the chin or in front of the ear, while spinners place the shot behind the ear. Whatever feels most comfortable, that makes sense for the technique, is the loading technique the athlete should take.
The Elbow Position
The elbow position can vary depending on technique. For gliders who prefer to have the shot place u see the chin, the elbow is positioned close to the torso to provide better support to the shot. The gliders who prefer to have the shot in front of the ear will have a similar position as spinners, with the elbow positioned higher, resembling the position prior to release.
Recap
When finding the grip of the shot put, the shot should rest in the base of the fingers, not the palm. Have the wrist hyperextended, to replicate the flexion needed at release. Placement of the shot should either be in front, behind, or under the chin depending on the technique used. Elbow position will also vary depending on technique. Find what is most comfortable for you and go with that!
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