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

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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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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[@ThrowsUniversity]

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

[@samhalaufia5721]

just threw 50 my first meet junior year!

[@idontknowwhy2812]

How much do you weigh?

[@Gocrazyy-md2pl]

How did you end up doing!!

[@samhalaufia5721]

@@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]

@@samhalaufia5721 well how’s it going man?

[@adesolao.2585]

@@cosna893 bro disappeared

[@chrispy0926]

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

[@ThrowsUniversity]

Keep on grinding!

[@clashsmchitcle7291]

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

[@clashsmchitcle7291]

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

[@Peter-sc5kh]

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

[@mattytales4302]

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]

That's awesome! Good luck 💪

[@energyexecs]

... 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]

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

[@michaelhilbe2991]

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]

Yes obviously, You are a olympic Lifter.

[@justme-if9us]

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

[@jasonjkmulcahy]

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

[@user-eb9pj4fi3j]

This is very helpful for me right now thank you

[@TheGudeGym]

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]

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

[@trevorregay9283]

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]

How tf are you damn near 230 only benching 240

[@TheGudeGym]

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

[@SUNILKUMAR-zn3md]

Thanks

[@ThrowsUniversity]

💪💪

[@jacklee6679]

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.

[@goober4860]

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]

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]

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

[@SUNILKUMAR-zn3md]

Very good 👍 sir

[@ThrowsUniversity]

💪💪

[@rileygelderbloom1627]

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.

[@joshbeiswanger4734]

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

[@frankielast4807]

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

[@paulinebrown4598]

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.

[@drwe57]

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.

[@KevinHash]

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]

kzbin.info/www/bejne/qqa2XqNja82lebM It's 35 foot

[@JurassicJolts]

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

[@cameronunsworth6910]

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

[@DTDrake]

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

[@elitistbananadictator]

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!

[@robertbouchardt3357]

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]

Probably would help 👍

[@Gbonejohn1974]

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

[@mikemad3318]

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

[@ThrowsUniversity]

Happy to help 💪

[@MovieSceneDeepDive]

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?

[@davesmith4951]

Do these numbers also work for gliders?

[@ProfessorBear510]

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

[@davidhooper259]

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 KZbin channels?

[@rokasb6907]

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

[@wyattirby2156]

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

[@andrewhardwick8515]

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

[@ThrowsUniversity]

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

[@kevinnummi3154]

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

[@km6731]

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.

[@neilpieterse9614]

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?

[@Ch17638]

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.

[@brayan_lifts5081]

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

[@RishavKaora08022003]

What about deadlift??

[@loganstrickland5994]

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]

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

[@RocketSauce666]

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).

[@RedReaper405]

Is this for reps or not?

[@scottiereyes750]

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

[@matthewgottlieb2718]

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

[@ThrowsUniversity]

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

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

[@uberboat4512]

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

[@ThrowsUniversity]

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

[@ericjrmatthias3385]

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

[@cosna893]

Nah risk to reward isn’t worth it

[@jaredoakes3849]

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]

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.

[@cdgamer7306]

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

[@lkpeay]

@1:09

[@ajthebeastsclips7035]

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.

[@lkpeay]

@1:47

[@kevinnummi3154]

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.

[@jhettkildow2]

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 :(

[@alexsheran609]

Well at least I had the squat

[@ThrowsUniversity]

Keep grinding man 💪

[@hunterdehart3833]

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

[@user-pb6wk3lw2y]

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]

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

[@fablefallen]

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]

Probably not in one month

[@danielcampos9995]

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

[@fablefallen]

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

[@suriyaprakash3575]

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]

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

[@oscarguzman6440]

Back squat seems a little low compared to the rest?

[@ThrowsUniversity]

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]

Ass to grass is the ONLY rule...especially to stay off Elgintensity’s roasting KZbin.

[@oscarguzman6440]

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

[@davidhooper259]

@@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

[@nicholaswong8584]

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

[@doumichlifts]

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

[@VipulKumar-li8cu]

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

[@johnkuemmerlin2605]

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

[@rokasb6907]

No. Hope that helps.

[@trevorregay9283]

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

[@christianpulliam2745]

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

[@keanestephens6943]

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

[@samuel0spicer533]

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]

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.

[@kaydencerichardson9449]

what about the girls?

[@mariafalk4903]

Does this apply the same for female throwers?

[@rokasb6907]

Only if you have a big 'tache.

[@annikadavid]

Well this is for 5kg shot, not 4kg

[@The_Throwschef_66]

Can a 5'8 male thrower hit 55ft?

[@TheGudeGym]

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

[@ThrowsUniversity]

Most definitely

[@karansingh8266]

@@TheGudeGym what's his name 🙄

[@stbrandonn]

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

[@trevorregay9283]

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]

Thanx, if you reply!

[@karansingh8266]

@@trevorregay9283 that's not right

[@trevorregay9283]

@@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]

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

[@trevorregay9283]

@@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.....

[@simpbucks4554]

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

[@ThrowsUniversity]

😂😂😂

[@pride23s]

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

[@dewminprabhoothi2621]

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]

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

[@Rack979]

12 pound shot, about 5.45kg.

[@devonallenfan]

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

[@dragonboy141]

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😂

[@RandomGuy-bb6ru]

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