Weight Room Strength For High School Boys Shot Put | How To Throw 50 Feet / 15 Meters

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How strong do you need to be to throw the shot put 50 feet as a high school boy? Olympic Shot Put Coach Dane Miller breaks down Weight Room Strength To Throw Shot Put 50 Feet | 15 Meters For Boys In High School using the 5 key strength exercises that every shot put thrower should train.
HOW STRONG DO YOU NEED TO BE THROW 60+ FEET IN HIGH SCHOOL? (Only $6.99)
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What is Throws University? - 0:00
Why is 50 Feet special for high school shot put? - 0:39
Shot Put Exercise #1 | Snatch - 3:29
Shot Put Exercise #2 | Clean - 5:18
Shot Put Exercise #3 | Bench Press - 6:27
Shot Put Exercise #4 | Back Squat - 7:30
Learn what it takes to be a Champion Shot Put Thrower - 8:41
Shot Put Exercise #5 | Front Squat - 9:10
Learn More About Shot Put and Discus - 10:27
#shotput #discus #hammerthrow
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If you would like a technique analysis of your own throw, head over to our website and pick one up!
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Learn how to cue yourself and athletes to proper technique when coaching and training with our handy coach's guide | Cues and Corrections!
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Want to know what it takes to truly be elite in the sport of throwing? Find out in our latest book |
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Learn what really makes a shot put and discus go far through our throwing biomechanics guide | Kinetic Comprehension
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27 июн 2024

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Комментарии : 138

@ThrowsUniversity 3 года назад

WHAT MAKES AN ELITE SHOT PUT AND DISCUS THROWER? find out here 👇 (Only $6.99) 👉 www.throwsuniversity.com/online-store/Resources-c68216004

@samhalaufia5721 3 года назад

just threw 50 my first meet junior year!

@idontknowwhy2812 3 года назад

How much do you weigh?

@Gocrazyy-md2pl 2 года назад

How did you end up doing!!

@samhalaufia5721 2 года назад

@@Gocrazyy-md2pl i just finished up my senior year! i went 56 in shot but discus really came together for me and i got a 191 foot throw! i am now going to be throwing at the university of arizona next fall!

@cosna893 Год назад

@@samhalaufia5721 well how’s it going man?

@adesolao.2585 Год назад

@@cosna893 bro disappeared

@chrispy0926 3 года назад

I thought I was a strong freshman benching 180 but 300... I’ll keep pushing

@ThrowsUniversity 3 года назад

Keep on grinding!

@clashsmchitcle7291 2 года назад

That is strong if you just started. I was at 155 freshmen year and by senior year i was at 405.

@clashsmchitcle7291 2 года назад

Unless you already hit puberty or something. But i was super skinny and tall.

@Peter-sc5kh 2 года назад

I bench 176=80kg i on my last year with 3kg i think 8lbs

@mattytales4302 3 года назад

Shucks, I never cleaned in high school. I did everything else except cleans. I was a 43 ft thrower. I’m throwing for my college, and now that they got me on cleans I’m seeing the improvements. Thanks for this video, imma try to encourage my teammates still in high school to do Cleans, snatches, full body lifts with explosiveness.

@ThrowsUniversity 3 года назад

That's awesome! Good luck 💪

@energyexecs 3 года назад

... At 5'8'' 165 lbs, I threw the 12 lb shot. to a length of 51' 6". But one of our team-mates at 5'11 175 lbs. through the 12 lbs. to incredible 58 feet. This was all using the Glide method. This was because in our day (1970s) the rotation method was in its very early stages and only by Brian Oldfield.

@Gbonejohn1974 2 года назад

it was all glide in the uk when i was putting late 80s early 90s ....i tried the rotation i just could never gt the timing right i always felt i was going through the motions and could never get ahead of the shot to really punch at it

@jasonjkmulcahy 3 года назад

Love what you’re doing, making throws education available!!

@michaelhilbe2991 3 года назад

I wanna throw 50ft so I check out strength requirements. Snatch = 225/175 Clean = 315/235 B. Squat = 405/300 F. Squat = 345/275 Bench = 225/275 (think I found the problem haha)

@dirk143 Год назад

Yes obviously, You are a olympic Lifter.

@justme-if9us Год назад

Never came close to these lifts in high school and threw 51 ft in 1981. I did tons of box jumps and other plyometrics. Did bench, leg press and dips. Sprints also and tons of technical throws

@user-eb9pj4fi3j 20 дней назад

This is very helpful for me right now thank you

@rileygelderbloom1627 Год назад

Don't worry weaker guys. I throw 49 with a 165 bench, a 205 squat, and a 135 clean. Don't get hung up on the numbers. Focus on technique and you will surprise yourself. But by all means get your numbers up cuz y not.

@jacklee6679 Год назад

I can hit all those numbers except the bench press and currently have a PR of 46’ 8” and it’s the beginning of my season. Pretty accurate numbers.

@TheGudeGym 3 года назад

These numbers are about what i hit as a senior in high school give or take 5 or 10 lbs. Except i only benched 240lbs. I ended up medalling at the state meet with a PR of 51ft 1.75in. I was 6ft3 222lbs.

@ThrowsUniversity 3 года назад

That's awesome! Congrats 💪 | and yes these are general guidelines and may not be exact for every thrower

@trevorregay9283 3 года назад

Hey, I was about the same size as you as HS senior, perhaps a little lighter and threw about the same distance.....we only had a universal weight machine at my School back then and no free weights(40 years ago)...but I suspect I would have come close to many of these benchmarks he has listed......I love seeing guys around 220 throwing it over 50 feet though.....I was glider too....

@sergioflores7637 Год назад

How tf are you damn near 230 only benching 240

@TheGudeGym Год назад

@@sergioflores7637 I was 18, not really well trained.

@goober4860 3 года назад

Wow, this is great. I didn’t realize how far along I’ve actually come. Could you do some guidelines for 60 feet? Maybe even 65 feet? (Im trying to break my school record!)

@empty3293 2 года назад

Bro schools in America are insane. I'm in a large(ish) school in the UK in a rich area of about 1200 students and all our athletics facilities consist of: a disused and broken block of concrete at the side of the field for throwing, 2 sand pits that have their own ecosystems in them without boards for jumps, rubber discs that don't go higher than 1.25k (despite having 18 year olds here), a grass track with hills on it and holes for rugby posts (because most of the time its a rugby pitch) but tbf we do have a good high jump mat and bar. How is your school record close to 18 meters?

@johnjachens7103 6 месяцев назад

@@empty3293 yeh its crazy competitive in the us, someone threw 72 feet in highschool last year

@joshbeiswanger4734 3 года назад

Can you do some videos for training for the hammer throw?

@drwe57 3 года назад

A few guys have mentioned this and also watching Loui Simmons talk about it. If you dead lift and front squat your basically overlapping movements of a clean. Also the majority of high-school coaches probably don't know the correct way to teach Olympic lifts and having them teach lifts like the snatch is a combination for injury just my two cents though.

@paulinebrown4598 Год назад

Great stuff!!! Currently training a high school freshman female shot put/discus thrower - I know that the movements would be the same. Any suggestions on a weight amounts and ratios? She is currently throwing a 8# Shot put and 1kg discus - 29.61/2/95.5 respectively. Any ideas would be greatly appreciated.

@frankielast4807 3 года назад

Hello, Do you have a full training plan for gaining the muscle and using all of these lifts.

@KevinHash 2 года назад

this was helpful. I have 14 year old and we are just getting started on olympic lifting. He obsesses about numbers and goals. He throws a 4K shot. I wonder what weight he would need to hit to throw a 4k shot, 45 feet. He'd love that type of benchmark for training.

@karansingh8266 2 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tuS-p-6hrCQ.html It's 35 foot

@SUNILKUMAR-zn3md 3 года назад

Thanks

@ThrowsUniversity 3 года назад

💪💪

@SUNILKUMAR-zn3md 3 года назад

Very good 👍 sir

@ThrowsUniversity 3 года назад

💪💪

@cameronunsworth6910 Год назад

UK u20 athlete here 👆 currently throwing 15.61 with the 6kg shot put at 6feet and 170lbs. Benching 225lbs and squatting 310. Shot put has a lot to do with energy transfer and being efficient. I wonder what distance I could put up if I get my strength up a little bit more

@JurassicJolts 2 года назад

These are pretty close to my high school numbers give or take a few pounds. I was right around 50’ thrower too

@elitistbananadictator 3 месяца назад

In 8th grade, my first year shot put. I bench 270 and squat 400, and on standing throw I got 41 for my record. Hoping to hit 50 with a glide!

@DTDrake 2 года назад

I wish I had these kind of resources in school. I threw in 9th grade and stopped. Wish I would have stuck with it.

@Gbonejohn1974 2 года назад

the snatch i could do at these numbers and the clean just short as i lacked the mobility to tuck it in at the end squat no problem but we never went ass to grass as an under 15 ...4kg shot and all easily at u-17 with the 5kg shot in the uk bench i was useless nowhere near 275 even at u-17 lol and threw 55 feet with the 4kg at 14 and 60 feet with the 5kg at 16 ....i just cant bench heavy to this day im the same

@km6731 Год назад

its a shame that there have been so many athletes out there that had the potential, but didnt have the right mentors to know what it takes to get to certain milestones. One may have thought he or she was working on the correct lifts and lifting enough and working on the right technique etc. You Tube is a great thing for todays athletes and some kids have definitely benefited from it for sure. I truly believe i would have been a 60 ft. thrower had i learned the spin and spent one more day in the gym a week and known the importance of throwing a little year round. Thanks for your time.

@robertbouchardt3357 3 года назад

it's funny, when I was in high school I was throwing around 18m with a 5kg shot. I would have had no chance at doing any of those lifts though. I really never touched weights at the time. All my training was done in the circle. I'd do hundreds of throws per session though with 6-7 sessions a week. Maybe I should have been lifting as well back then.

@ThrowsUniversity 3 года назад

Probably would help 👍

@MovieSceneDeepDive Год назад

So here’s my rundown. I’m 32 years old, 6’3, 300 lbs and currently attending University of North Texas to my get my bachelors degree in Construction Management. I’ve begun to regularly hit the gym 3-4 times a week for the past several months. In your honest opinion, do I stand a chance to tryout for the Shot Put/Discus teams or is it too late in the game for me?

@ProfessorBear510 2 года назад

I just started coaching high school. Do you have these numbers for the lady throwers?

@mikemad3318 3 года назад

really thank you for this video ......but front squad with back squad together i take them

@ThrowsUniversity 3 года назад

Happy to help 💪

@wyattirby2156 Год назад

I’m squatting around 500 benching over 3 plates and cleaning around 250. I don’t really know where to start on snatching but I think I have the strength to be able to beat 50ft but my glide needs much work

@davesmith4951 Год назад

Do these numbers also work for gliders?

@davidhooper259 3 года назад

Try as I might-I’m not even an average thrower in the circle but I still like learning. With that said I am starting to throw javelin. Anyone know any decent javelin educational RU-vid channels?

@rokasb6907 3 года назад

You won't get very far if you can't even use a search box without asking randoms to spoonfeed you.

@andrewhardwick8515 3 года назад

What’s your opinion on deadlifts and hexbar deadlifts and how it translates to throwing ?

@ThrowsUniversity 3 года назад

I prefer Olympic lifts or faster pulls because of the increased rate of force production and speed

@kevinnummi3154 Год назад

Hard to recover from and still throw. O K in off season.

@brayan_lifts5081 2 года назад

I never tried snatch but I can squat 635 and bench 345 raw but clean and snatch I’ve never done

@kevinnummi3154 Год назад

As a a former 60 thrower in college and a physical therapist racking a snatch is not worth the risk of elbow and shoulder injury! Don't do them,cleans and snatch pulls are good enough.

@RishavKaora08022003 3 года назад

What about deadlift??

@loganstrickland5994 3 года назад

I hit all the numbers except snatch with a 245 clean, 290 bench, 375 squat, and 310 front squat. I'm wanting to try to pair my sprinting with shot put this year. What are movements that i can do at my house to learn proper form?

@rokasb6907 3 года назад

Grab a local boulder and run with it around your property a few hundred times.

@neilpieterse9614 Год назад

Just a question. If you do a 52feet with a 12 pound shot without gym. Just solid tecqnique. Whats your limit then with all this massive weights?

@scottiereyes750 3 года назад

Benched 225 and squatted 495 and threw 55 I was 6 1’ 200

4 месяца назад

Threw 53ft no weights.......school master would not let me train because he did not want me to embarrass him.

@jaredoakes3849 3 года назад

I tend to think that the squat is probably overrated for throwers. I am a senior in high school that didn't really bench and thought it wasn't all that important. I was high bar back squatting 405 cleaning 285 but only benched about 205 since I did not do it very often. My PR was only 45'4" and my stand throw was only about 35' at that point. I've upped my bench to 285 in the past year with my squat improving and clean some as well but I currently stand throw about 44'. My fulls are not much further at the moment but that is because of lack of practice and multiple half recovered injuries from football in my lower body. In short I think bench and especially dumbbell bench has been very helpful to my shot PRs.

@jaredoakes3849 3 года назад

Also I am a central PA kid, would it be possible to do a training program where I come down to garage strength less often and do most the coaching online, thanks.

@RocketSauce666 3 года назад

Ummm.. so these are the exact same numbers as the "throw discus 150'" video. Surely there are some of these numbers that translate more to Shot vs. Discus? I don't doubt the anecdotal numbers you've seen, but I was hoping to see some differences between these numbers that might help someone focus on their strengths. I think maybe what you really found was that people who are generally strong and athletic (like these numbers would imply) have potential to be State qualifier level in HS (which at least when I was in HS, 50' and 150' were pretty close to the standards).

@Ch17638 2 месяца назад

Watching this I just realized I got screwed over for a provincial spot 20 years ago in high school. I remember getting a better distance than an inter-school favorite in 2 of my 3 throws, the ref penalized me because when I used the spin technique I had both feet in the air when releasing the ball, both feet stayed in the ring (I didn't step over when I landed). Is that a thing ? Was it a thing at the time 2004 ? I may be wrong.

@ajthebeastsclips7035 2 года назад

Love the vid! But there is no highschool freshman that is natuarly benching 300+ lbs. And if there are there are very few of them.

@matthewgottlieb2718 3 года назад

Back squat of 300 seems low. Generally shouldn't the back squat be double the snatch - which is 175?

@ThrowsUniversity 3 года назад

We can see that, but this has been our experience with dozens of athletes. We also teach full depth high back squat which will usually be lower than a low bar parallel squat which most football players and throwers train

@hunterdehart3833 2 месяца назад

I'm in 8th grade and throwing the 12 50 feet, and I bench 250

@uberboat4512 3 года назад

Do you guys think mid 40's to 50 feet is a large jump for high school athletes?

@ThrowsUniversity 3 года назад

Not particularly. Very doable. We've had throwers go from low 40s to mid 50s in a single season

@ericjrmatthias3385 3 года назад

do you think deadlifts are important for throwers at any level?

@cosna893 Год назад

Nah risk to reward isn’t worth it

@RedReaper405 Месяц назад

Is this for reps or not?

@jhettkildow2 6 месяцев назад

dude frick dude, im a sophomore and i bench 265 and squat 425 with 90 degree parallel depth, but our strength coaches dont have us do cleans or snatches :(

@cdgamer7306 Год назад

Christ, I've got a long way to go...

@lkpeay Год назад

@1:09

@lkpeay Год назад

@1:47

@alexsheran609 3 года назад

Well at least I had the squat

@ThrowsUniversity 3 года назад

Keep grinding man 💪

@fablefallen 2 года назад

I am a spinner and throw 46ft and I hit all the strength requirements: Bench:280, Clean:275, BackSquat: 500, Snatch: 175. I understand its a case by case basis but whats a resnoable shot put distance increase in one month? Is it possible to go from 46ft to 50ft+?

@user-uf4lf2bp8t 2 года назад

Probably not in one month

@danielcampos9995 2 года назад

depends how developed your technique is what are you hitting now 2 months later?

@fablefallen 2 года назад

@@danielcampos9995 Im hitting 49ft now hoping to atleast 50ft

@keanestephens6943 2 месяца назад

I’ve been lifting since 4th grade and my bench is 145 how the heck are some freshmen hitting 300

@nicholaswong8584 2 года назад

200lb snatch 245lb clean 275lb bench 350lb squat 37 feet 12lb throw Not sure what I'm doing wrongly

@doumichlifts Год назад

its also a lot of technique i threw 39 feet when i onlt benced 195

@user-pb6wk3lw2y 5 месяцев назад

Bro my bench is 345, full squat is 525, and clean is 295, but I don’t front squat or snatch (not in our school program) but I only throw 43 😢

@user-pb6wk3lw2y 5 месяцев назад

Someone help, I’m like 290-305 lb weight range and pretty flexible

@christianpulliam2745 2 года назад

I clean 295 almost had 305 and I only throw like 45ft 🥲

@oscarguzman6440 3 года назад

Back squat seems a little low compared to the rest?

@ThrowsUniversity 3 года назад

Possibly, but we found this to be the case for the dozens of 50+ kids we had because a lot have yet to mature with stronger legs and because of the depth that we make our athletes go versus other high school kids training low bar and at parallel

@davidhooper259 3 года назад

Ass to grass is the ONLY rule...especially to stay off Elgintensity’s roasting RU-vid.

@oscarguzman6440 3 года назад

@@davidhooper259 honestly, if it ass to grass then thats pretty good amount of weight

@davidhooper259 3 года назад

@@oscarguzman6440 not to nerd out But I would like to see if physiologist have done any studies that show strength is improved or no harm is created or any benefit of any type comes from ass to grass. If science says nothing is gained beyond parallel or total depth is ideal-so be it

@VipulKumar-li8cu 3 года назад

Sir is it a good decision for a person hight 5.9 to 6 feet to chose shot put and discus throw

@johnkuemmerlin2605 3 года назад

My advice is to throw if you enjoy it. Just keep improving yourself, and the rest will take care of itself.

@rokasb6907 3 года назад

No. Hope that helps.

@trevorregay9283 3 года назад

Sure......never allow height metrics to stop you from doing anything.....

@suriyaprakash3575 2 года назад

This is super support me sir. I am beginner sir one doubt sir. What is this 175, 235,275,300,275 give me the explain sir..

@danielcampos9995 2 года назад

those are the weights of each lift in pounds(lbs) if needed just do a conversion to kg if needed

@mariafalk4903 3 года назад

Does this apply the same for female throwers?

@rokasb6907 3 года назад

Only if you have a big 'tache.

@annikadavid 3 года назад

Well this is for 5kg shot, not 4kg

@trevorregay9283 3 года назад

So....would these strength benchmarks for a 40 ft thrower be linear??? 20% haircut to them....Snatch: 140, Clean: 208, Bench: 220, Back Squat: 240, Front Squat: 220?????

@trevorregay9283 3 года назад

Thanx, if you reply!

@karansingh8266 2 года назад

@@trevorregay9283 that's not right

@trevorregay9283 2 года назад

@@karansingh8266 ok, so please explain yourself.....you don't think strength is linear to distance....and if so, could you be weaker and be able to throw 40ft....or do you think you have to be stronger to throw 40 ft?? Thanx!

@karansingh8266 2 года назад

@@trevorregay9283 if it is right then tell me benchmark for 33feet for 12 pound shot 👍🏽

@trevorregay9283 2 года назад

@@karansingh8266 LOL!...so rather than tell me why I'm wrong, you answer my question with a question.......and I didn't say I was right either.....so tell me why its wrong since you think its not right.....and I'm sure you are smart enough to do the calc for your 33 ft 12 lb shot question as well.....

@samuel0spicer533 3 года назад

yeah i don’t get it, i bench in the 350s, squat in the 600s, my front squat is 425... but my best shot put throw is 26 feet

@michaelhilbe2991 3 года назад

Because you’re a powerlifter. Powerlifting is slow. Olympic lifting if fast and powerful. Shot put even faster! If you train to move slow you can’t expect to suddenly be explosive and move fast.

@pride23s 3 года назад

if only you had been around when i was throwing....plus the internet would have helped....61footer

@kaydencerichardson9449 2 года назад

what about the girls?

@The_Throwschef_66 3 года назад

Can a 5'8 male thrower hit 55ft?

@TheGudeGym 3 года назад

5ft 6 guy in the 60's threw 61ft

@ThrowsUniversity 3 года назад

Most definitely

@karansingh8266 2 года назад

@@TheGudeGym what's his name 🙄

@stbrandonn 3 года назад

So im around all these numbers and surpass some and yet i only peak at 38 lol

@simpbucks4554 3 года назад

The only reason I clicked on this video is because I saw Aj in the thumb nail.

@ThrowsUniversity 3 года назад

😂😂😂

@devonallenfan 2 года назад

I throw 63'5'' and don't even bench 280 😂😂

@dewminprabhoothi2621 3 года назад

what weight shot you talking about?? I mean you are talking about 5k shot or olympic shot, 50 ft from what ?? this may sounds like a stupid thing to ask but you know i am not from america there are no high schools here it's just school 1 to 13 lol

@rokasb6907 3 года назад

I don't think that's a stupid question Bestial, I think it's really incisive.

@Rack979 3 года назад

12 pound shot, about 5.45kg.

@RandomGuy-bb6ru Год назад

Wow huge ego boost. As a freshman I've always embraced full depth squats but always felt 315x4 no belt was a low weight. Guess not. My coaches always get mad I go full depth but I'm bullheaded

@dragonboy141 3 года назад

Dam my high school lifts were Snatch: 205 Clean: 335 Bench: 315 Back Squat:515 Front Squat: 335 I only threw 46’9” in the shot And 150’ in the discus. By these guidelines I was an absolute failure as a thrower. Guess it’s a good thing I choose to play college football😂