Weight: Grip and Starting Position

The Grip: Dirty Fingers, Clean Palm

The shot put is a pushing event, not a throwing event in the traditional sense (like a baseball). Therefore, the grip is the first technical foundation that must be ensured.

The rules and biomechanics dictate that the implement must rest on the base of the fingers (the calluses), not on the palm of the hand. The mnemonic rule that the coach uses is "dirty fingers, clean palm".

If the weight sits in the palm, you lose the final wrist and finger action that adds extra speed at the start.

The three middle fingers support the weight, while the thumb and pinky act as lateral stabilizers to keep the ball from falling sideways.

The wrist should be hyperextended backward, loaded with elastic tension, ready to act as the ultimate spring in the kinetic chain

Placement at the neck and high elbow.

Once restrained, the weight is placed firmly against the neck, usually under the jaw or near the ear.

It is vital that there is constant physical contact until the moment of the final throw.

If the weight separates from the neck during the throw, it is considered an "illegal throw" (it becomes a shoulder throw, dangerous and less powerful).

The elbow of the throwing arm should be kept high, almost parallel to the ground. A low elbow causes the weight to drop and the force to be applied downward instead of upward and outward.

This "high elbow" position ensures that the athlete is pushing through the center of gravity of the implement, maximizing the efficiency of the applied force.

Mental preparation and posture in linear technique

In the linear or O'Brien technique (back to the throw), the starting position is one of concentration and loading.

The athlete stands at the back edge of the circle, with his back to the drop zone.

The weight of the body rests on the right leg (for right-handers), which is straight, while the left leg acts only as balance, touching the ground slightly behind.

The free (left) arm is raised relaxed towards the sky or in front to assist balance. In this static phase, the athlete visualizes the sequence.

Before initiating the movement, a trunk flexion is performed, lowering the torso unt