Medicine Ball Shot Put (How To, Benefits, Muscles Worked)

The Medicine Ball Shot Put is an effective exercise that can help improve your upper body strength, power, and explosive ability. It is a variation of the traditional shot put, using a medicine ball instead of a metal ball.

In this guide, I’ll teach you how to properly do Medicine Ball Shot Puts including important coaching points. I’ll also give you its benefits and a few alternatives as well.

How To Do Medicine Ball Shot Puts

Equipment Needed

Medicine Ball

Step-by-Step Instructions

Begin by standing with your feet shoulder-width apart in a good athletic position, holding a medicine ball at chest height with both hands.
Take a step forward with one foot while simultaneously pivoting on the other foot. This movement should rotate your torso to face the direction you want to throw the ball.
As you step forward, begin to lower your hips and bend your knees, preparing to generate power for the throw.
As you push off your back foot, aggressively extend your back arm and drive the medicine ball forward. Use your legs, hips, and upper body to generate power and momentum.
Release the ball as you follow through with your arm. Keep your eyes on the target and aim for maximum distance or height.
Have a partner throw the ball back (or throw it against a wall) and repeat.
Repeat the exercise for the desired number of repetitions or sets.

Coaching Points

Keep your core engaged as you throw the ball.

Keeping your core tight will not help you throw the ball further by enhancing the transfer of power from your lower body to your upper body. Even more importantly, maintaining a braced core will help to protect your low back as you rotate and drive the medicine ball.

Make sure to choose an appropriate weight with your medicine ball. Too light won’t improve power development, but too heavy can cause poor technique and potentially lead to an injury.

Try to find a medicine ball that you can throw between 15 to 25 feet.

Benefits of Medicine Ball Shot Puts

Medicine Ball Shot Puts are one of the best movements for developing rotational power and upper-body power. It also teaches the body how to coordinate it’s movements to generate maximum power.

Learning the timing needed to generate max power can have a hugely beneficial carry-over for athletes. It’s why Medicine Ball Shot Puts are an incredible exercise for Pitchers.

Medicine Ball Shot Put Alternatives

Need an alternative exercise for Medicine Ball Shot Puts? Here are a couple of exercises you may be able to use as a substitute.

Plyometric Push-Ups

Plyometric Push-ups are explosive push-ups that require you to push yourself off the ground with force.

They are a great alternative to the medicine ball shot put because they also work on upper body strength and explosive power, but without the need for any equipment.

Kettlebell Swings

Kettlebell Swings work on your posterior chain muscles, including your glutes, hamstrings, and lower back, which are important for generating power and explosiveness.

You won’t get the same rotational benefits as a Medicine Ball Shot Put, but if you don’t have a medicine ball, they can be a good alternative to work on explosive hip drive.