Hand Speed

I was watching a bunch of vids of the top shotputters throw recently and one thing they all had in common was insane hand speed! They were all different shapes and sizes and certainly different strength levels, but all had immense hand speed with their release.

What do you all do to increase speed like that? I know I will get some obvious answers like push faster and all that, but there must be something these guys are doing differently right? Maybe it's just throwing a whole lot for a long time, I don't know, but they certainly have something few others do.

Haha, yeah I saw that too! Cantwell hit 630 with ease!!! There is no way I am hitting that at my measley 235lbs bodyweight! The left arm does seem to be key though! I can only really engage it when I am standing and throwing, but not so much with a spin. I guess I just need more practice...and a 500lb bench! Haha!

Have you seen the kid from New Zealand? Jacko Gill is his name. No way that string bean benches more than 250, but the kid can freaking throw!

Here are a few shot/stone putting drills & comments to think of:

Left arm block: Create the path the right arm will following.  Slap the gaint and elbow the midget.

Everything starts from the ground up to create seperation and a "snap" at the throw.

Hand speed drill:  Set up a punching bag at arms length. Hit the bag like throwing the stone.  It's best done with a partner at the same time.  Your partner starts the movement, and you try to beat him to the bag.

On your college buddy:  The spin consist of a  linear drive, whether you are doing a south african or full.  Stay low and keep the left arm pit over the left knee. Don't let the left lead the throw. Try and keep the stone behind your right hip. (it is hard to do this) When you hit center.  Feet should be pointing at 3 & 9 o'clock.

Now the vertical, once you hit your power position, if your legs are leading the throw, you will create a stretch reflex that will help increase your hand/shoulder speed.  Everything goes vertical at the power position, while your linear drive out of the back creates the angle.

To help with this, try to throw your stands more vertical.  (they will not go as far)  However, focus on right foot rotation, hip extension, and left arm.  Post some video!

Adam, that's where the stone should be on the spin.  Keep the thumb down and get a good flick from the fingers. Good luck!

stonethrower wrote: The release velocity has to be a certain speed in order to achieve a certain distance-just physics. At that point the arm is just basically along for the ride. Yes, most 20m + shotputters have bench pressed 500lbs + at least at some point in their lives, but they have almost all power cleaned 400+ and squatted 700+. The throw is generated from the ground up. It is like a whip. The tip of the whip moves fast enough to break the sound barrier, but that is just a result of the force created by movement of the base. Watch those throwers again and see what the legs are doing. Also it helps to look at throwers that have a similar body type as you. See what they are doing technically and what their strength levels are like. This way you can have a realistic expectation of an achievable distance. It helps to throw overweight stones to work on specific strength as well as lighter stones for technique work and volume as well as to get use to throwing farther distances. It is easier to throw 55ft when you have done it with a lighter implement because your body will be use to the timing. Do not worry about weighing 235. I have thrown the shot over 20m at that weight and I might have been under that when I threw 60 in the Open stone. I think I weighed 240 when I threw the Braemar 47. --I just read through what everyone else posted and they basically said the same thing I just said-- Cantwell benched well over 500 in high school Jacko Gill has benched 330 and power cleaned about as much-not too bad for a 16yr old

Thanks a ton man! I am coming off of a pretty good back injurys o my lifts just aren't what they used to be, but they are slowly climbing. The lower body lifts are where I suffer obviously and I see it in my throws. Before the back injury a 700lb dead and a 600lb squat were something I could do without thought, if I can get that back I don't think I'll be far off of really cranking out some throws.

I had a think about the spin and I may need to abandon it for a while until I can get some good coaching, or any coaching for that matter. I am doing my training on my own and I just don't want to create bad habits. I can throw with the glide pretty consistantly to the 50ft mark so I think I will work that hard until I can spend a little time with a coach. Everything I've read said I should master the glide first anyways.

By the way, those are stupid impressive throws you have done, especially at your weight!!!

Adam,

Lot's of good theory and input on this thread.  I only managed 19m in the shot, and 17.24 (56'8) in the open Stone.  Here is a small trick to increase the hand spped at the point of release.  As you start your rotation (or modified South African) put some "pre-tension" in your fingertips.  Not enough to dislodge your carry position, but enough that you can feel it.  You will increase your release flip speed.  Hope it helps!

God Bless,

Crush