Start with the phases, not the rep
Beginners learn faster when they understand shot put as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Shot Put is a sequence, phases that build on each other. This is how to learn shot put from scratch, the phases in order, the cues that trigger each one, and the form errors beginners hit first. Pair it with AI form check and your first month gets a lot more efficient.
Beginners learn faster when they understand shot put as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Almost every beginner makes the same handful of mistakes in their first month of shot put. The AI catches them on the first rep and gives you the drill that fixes each one, instead of waiting until they're stuck in.
Watching your own shot put reps on video for the first time is a shock. AI on top makes the shock useful, it tells you what to actually do next, not just "fix your form."
First month of shot put? Upload a clip, get a phase-by-phase read on what you're already doing right and what's already a habit you'll need to break later. The earlier the AI catches it, the easier the fix.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of shot put coaching.
The progression below is conservative. the goal is to groove correct technique before bar height becomes a goal. Every week ends with a video re-test against the previous week to confirm the pattern is sticking.
Glide pattern without shot. Standing throws with light medicine ball.
Glide drill with shot at light weight. Focus: power position arrival.
Standing throws with competition shot. Goal: release angle.
Full glide throws. Goal: drive and power position.
Refine drive distance, block leg, release. Compete.
Possibly transition to spin (with coach). Refine release.
Each phase has a coaching cue, a measurable target, the frames a coach pauses on, and the failure mode AI flags most often. Use it as a self-diagnostic checklist on every video.
Glide: stand at the back of the circle, low position, shot tucked at the neck. Spin: stand at the back facing away, shot tucked.
Glide: linear push off back leg, low and fast. Spin: rotational, moving across via 1.5 turns. Both end at the power position.
Both feet land in T position (right toe pointed away, left foot flat) simultaneously. Hips loaded; shoulders behind hips. Greater shoulder-hip separation in spin = elastic torque.
Hips lead, shoulders catch up, arm fires last (kinetic chain). Right leg drives up; left leg blocks. Trunk rotation velocity contributes ~40% of release velocity.
Hand pushes (not throws) the shot at optimal angle. Final segment of kinetic chain: hand and wrist.
Right and left legs switch positions to keep momentum from carrying the thrower out of the circle.
Primary sources behind the numbers and methods on this page.
Five common questions about shot put that come up in coaching.
A directory of every shot put page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.