Shot put technique: glide vs spin for beginners
11 February 2026 · 2 min read
Shot put has two genuinely different techniques for getting the same iron ball out of the circle, and which one a thrower learns first matters more than most beginners realise.
The glide
The glide is a linear movement: a backward glide across the circle into a strong, stable power position, then a push through the legs and hips that transfers weight from the back foot to the front. It is simpler to learn, easier to repeat consistently, and produces reliable results early on, which is exactly why it is almost always taught first.
The spin
The rotational technique, or spin, uses a spinning motion similar to discus, generating angular momentum rather than linear drive. It has a higher ceiling at elite level, since a well executed spin can generate more total power than a glide, but it demands far more coordination and timing, and takes real practice to control safely.
Why beginners should start with the glide
Athletes who eventually switch to the spin typically learn the glide first, often not moving across until later in their junior years or beyond. The switch usually costs a few feet of distance for the first several months while the new technique beds in, before it starts to pay off. Learning the glide first gives you a stable, technically sound base to build on, rather than trying to master the harder technique with nothing to fall back on.
Where this fits in combined events
Shot put appears in both the decathlon and heptathlon. See our guide to combined events for where it sits in the running order, or our guide to javelin technique for the UK's one throwing event that does use spikes.
More from the blog
-
-
-
Alexander Stadium: complete visitor guide 21 Aug 2026
-
-
-