6 Best Shot Puts For Developing Arm Strength That Coaches Recommend
Coaches reveal the 6 best shot puts for developing arm strength. This guide covers the ideal weights and materials for maximizing power and technique.
Your child comes home from the first week of track practice, excited about a new event: the shot put. Suddenly, you’re googling "iron ball" and wondering how to support this newfound interest without breaking the bank or your garage floor. This is a common moment for parents, navigating the line between a fleeting hobby and a developing passion.
Choosing the Right Shot Weight for Development
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When your child starts throwing, the first instinct might be to think heavier is better for building strength. Coaches will tell you the exact opposite is true. The goal for a developing athlete is to master technique, and using a shot that is too heavy encourages bad habits and can even lead to injury. It’s all about finding the right tool for their current developmental stage.
The key is to match the shot weight to the athlete’s age, size, and competition level. Using the correct weight allows them to learn the proper "glide" or "spin" technique, building muscle memory that will serve them for years. A shot that’s too heavy forces them to "muscle" the throw, completely bypassing the intricate mechanics that lead to powerful, safe, and effective results.
Here are the standard competition weights coaches use as a starting point. Always confirm with your child’s coach, but this gives you a great frame of reference:
- Middle School Girls (Ages 11-14): 6 pounds (or 2.72 kilograms)
- Middle School Boys (Ages 11-14): 4 kilograms (8.8 pounds)
- High School Girls (Ages 14-18): 4 kilograms (8.8 pounds)
- High School Boys (Ages 14-18): 12 pounds (or 5.44 kilograms)
Champion Rhino Skin Soft Shot for Safe Practice
Remember when your youngest wanted to "play baseball" in the living room? You probably handed them a foam bat and a soft ball. The Champion Rhino Skin Soft Shot is the track and field equivalent. It’s the perfect entry point for a curious elementary or middle schooler who wants to try the motion without the risk of a heavy, metal implement.
This shot is fantastic for learning the basic footwork and body positioning inside the house or in the backyard. Because it’s soft-shelled and has a consistent weight, it gives a feel for the event while protecting your floors, walls, and anyone standing nearby. Think of it as a tool for exploration, allowing a child to decide if they even like the event before you invest in competition-grade equipment. It’s a low-risk, high-fun starting point.
Gill Athletics Cast Iron for Middle Schoolers
Your middle schooler has officially joined the team and seems committed. Now it’s time for their first "real" shot put, and the Gill Athletics Cast Iron model is the go-to workhorse that coaches have relied on for decades. It’s simple, durable, and does exactly what it needs to do: provide a regulation-weight implement for practice.
This is the quintessential "starter" shot. It isn’t fancy, but it’s built to last and can be dropped in the dirt thousands of times. For a parent, this is a smart, budget-friendly investment. You’re giving your child the proper tool to build fundamental skills without overspending on an implement they will literally outgrow when they move up to the next age bracket. These are also great for hand-me-downs or have decent resale value within your local track club.
Nelco Turned Steel for High School Competition
You’ve noticed a change. Your high schooler isn’t just going to practice; they’re studying videos, talking about technique, and setting personal records. Their commitment has deepened, and it’s time for their equipment to match. The Nelco Turned Steel shot put is a significant step up, designed for athletes who are serious about competition.
Unlike cast iron shots, which can have minor imperfections, turned steel shots are precision-machined for perfect roundness and weight distribution. This creates a more consistent feel in the hand, which is crucial for an experienced thrower. This is the purchase you make when the passion is confirmed. It tells your athlete you see their dedication and are investing in their performance at a higher level.
CFF FIT Overweight Shot for Building Strength
The coach mentions "over-under training," and now you’re looking at a shot put that’s two or four pounds heavier than the competition weight. The CFF FIT Overweight Shot is a specialized training tool, not an everyday practice implement. Its purpose is singular: to build strength and power during specific, coach-led drills.
Think of this like a baseball player swinging a weighted bat in the on-deck circle. The overweight shot helps develop the specific muscles used in the throwing motion, making the competition-weight shot feel lighter and faster by comparison. This is an advanced tool for a dedicated, high-school-age athlete and should only be purchased and used under the guidance of their coach to prevent injury and ensure it’s integrated properly into their training plan.
Port a Pit Indoor Shot for Year-Round Training
It’s February, there’s a foot of snow on the ground, and the track season is just a few weeks away. For the truly dedicated thrower, the off-season is when improvements are made. The Port a Pit Indoor Shot is a parent’s best friend for year-round training, designed with a soft, durable shell that won’t damage floors in a basement or garage.
This solves a huge logistical problem. It allows your athlete to continue practicing their form and release even when outdoor practice isn’t an option. Supporting this kind of consistency is one of the best ways to foster growth and confidence. It’s an investment in their ability to train on their own terms, demonstrating a shared commitment to their goals without sacrificing your home’s infrastructure.
Vinex Competition Shot for Durability and Feel
When an athlete reaches a high level of competition, tiny details matter. The Vinex Competition Shot is another excellent choice for the serious high school or collegiate thrower, known for its exceptional durability and precise feel. Like other turned steel shots, it offers perfect balance, but many athletes and coaches appreciate its specific finish and grip.
Choosing between high-end shots like Vinex or Nelco often comes down to athlete preference. Some throwers simply prefer the feel of one over the other against their neck and in their hand at the point of release. If your athlete is at a level where they can discern these subtle differences, involving them in the choice is a great way to empower them. This is a long-term investment in a piece of equipment that could see them through their entire high school career.
How Coaches Progress Athletes Through Shot Weights
It can feel like you’re buying a new shot put every other year, but there is a clear developmental path that coaches follow. Understanding this progression can help you anticipate needs and see each purchase as a step on a larger journey, not just another piece of equipment.
The progression is designed to build a strong foundation first.
- Technique First (Light or Soft Shot): In the beginning, it’s all about the footwork and body mechanics. A lighter-than-normal or soft shot allows the athlete to learn the sequence of the throw without struggling.
- Mastery at Regulation Weight (Cast Iron/Turned Steel): Once the form is solid, the athlete moves to their age-appropriate competition weight. The goal here is to blend technique with strength, repeating the correct motion thousands of times.
- Advanced Training (Overweight/Underweight): For experienced, physically mature athletes, coaches introduce overweight shots to build power and underweight shots to increase speed and explosiveness. This is about fine-tuning the machine, not building it from scratch.
Each stage requires the right tool. By understanding this process, you can feel confident that you’re providing exactly what your child needs at each step of their athletic development.
Supporting your child’s athletic journey is about more than just buying gear; it’s about providing the right tool at the right time. By matching the shot put to their developmental stage and commitment level, you’re making a smart investment in their skill, safety, and long-term love for the sport. Trust the process, listen to their coach, and enjoy watching them grow stronger.