Shot Put Rules
Putting (pushing, not throwing) a heavy metal ball from the shoulder for maximum distance.
Each athlete gets a fixed number of attempts (usually 3-6) from a marked circle; the best valid throw counts.
- •Longest valid put, measured from the circle to the nearest mark, wins
- •Distances measured to the nearest centimetre
- •League standings can rank by best distance across the season
- •The shot must be 'put' from at/near the shoulder with one hand, not thrown overhand
- •Stepping outside the throwing circle before the put is measured is a foul
- •The shot must land within a marked sector for the throw to count
Legal technique and fouls
The shot must be put, not thrown: it stays in contact with or close to the neck until the moment of release, and the action is a push rather than a swing. Dropping the hand below the shoulder line during the put is a foul.
The other common foul is leaving the circle incorrectly. The athlete must not touch the top of the stop board or the ground outside the circle until the shot has landed, and must then exit through the back half of the circle.
Glide, spin and implement weights
The two techniques are the glide, a linear movement across the circle, and the rotational or spin technique. The glide is easier to learn and more consistent; the spin has a higher ceiling and takes considerably longer to master.
Implement weights vary by category: 7.26kg for senior men and 4kg for senior women, with lighter weights for junior and masters categories. Always check the weight before a competition, since the wrong implement invalidates every throw in the event.
Common questions
How is a throw measured?
From the nearest edge of the mark made by the shot to the inside edge of the circle, along a line through the centre of the circle. The throw must land within the marked sector.
What makes a throw a foul?
Touching the top of the stop board or outside the circle before the shot lands, leaving through the front half of the circle, or throwing rather than putting the shot. Landing outside the sector is also a foul.
How many attempts do athletes get?
Three, with the leading eight receiving three more in most formats. Small club competitions frequently give everyone four attempts to keep the event simple to run.
Which technique should beginners learn?
The glide. It is easier to learn, more repeatable and produces good results quickly. The spin is worth attempting only once an athlete has a solid technical base and coaching to support the transition.
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