To excel in the shot put, you need to have exceptional upper body strength and power, and perfect technique. One factor many shot putters fail to consider however, is abdominal strength. Having a strong core is vital if you wish to generate maximum power in the shot put, and avoid lower back and mid-section injuries. Just performing a few situps and crunches won't cut it -- you need to focus on exercises which promote core stability and rotation.
Pallof Press
Stand to the right of a cable machine and grasp the handle in both hands. Step to your right until there is tension on the cable, then press it straight out in front of you. Pause for a second, then bring it back into your body under control. Do all your reps on the right side, then turn around and do the same on your left. According to strength coach Tony Gentilcore, Pallof presses train the main functions of your abdominals, which are resisting trunk extension and posterior pelvic tilt, and aid in rotation and anti-rotation.
Wood Chops
Stand with your feet shoulder-width apart, and knees slightly bent. Grasp a light weight plate in both hands, and hold it next to your left knee. Explosively twist your hips and raise your arms to bring the plate up over your right shoulder, then return it back to the start position. Aim to initiate the movement with your abs. You can also do this exercise using a cable machine. This closely mimics the ab twist done when throwing the shot.
Medicine Ball Slams
Your abs need to have good endurance for the shot put, but they also need to be able to produce explosive movements, and medicine ball slams are perfect for practicing this. Hold a medicine ball overhead at arms length, then slam it down onto the floor as hard as you can, generating momentum with your hips and core muscles. Craig Ballantyne, author of "Turbulence Training for Abs" advises doing only six reps on these, as any more than this will cause you to lose power.
Considerations
Make sure you perform all your ab exercises with perfect technique, and cease doing them if you experience any lower back discomfort. Keep all of them in the three to five set range. You can either train your abs after a lower body weights session, after a practice session, or in their own workout, depending on which option best suits your schedule.
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