Find out more about how and when to use overweight and underweight implements in this useful article written by thrower Ben Hawkes.
Shot Put Weights for Female Athletes
Age Category | Weight | Diameter Range
U12 | 2 - 2.72kg | 80 – 110 mm
U14 | 2.72kg | 85 – 110 mm
U16 | 3kg | 85 - 110 mm
U18 | 3kg | 85 - 110mm
U20 | 4kg | 95 - 110mm
Senior / U23 | 4kg | 95 - 110mm
Masters 35 – 49 | 4kg | 95 – 130 mm
M50 – 74 | 3kg | 85 – 130 mm
M75+ | 2kg | 80 – 110 mm
Shot Put Weights for Male Athletes
Age Category | Weight | Diameter Range
U12 | 2 - 2.72kg | 80 – 110 mm
U14 | 3kg | 85 – 110 mm
U16 | 4kg | 95 – 110 mm
U18 | 5kg | 100 - 120mm
U20 | 6kg | 105 - 125mm
Senior / U23 | 7.26kg | 110 - 130mm
Master 35 – 49 | 7.26kg | 110 – 130 mm
M50 – 59 | 6kg | 105 – 130 mm
M60 – 69 | 5kg | 100 – 130 mm
M70 – 79 | 4kg | 95 – 130 mm
M80+ | 3kg | 85 – 130 mm
Choose the Right Shot Diameter
Picking the correct implement diameter is one of the biggest, yet most overlooked issues Shot Putters face.
Some throw implements that are too big, some throw implements that are too small, but how do you figure out what size is perfect for you?
Throwing a Small Shot
The most common issue in the throwing community is seeing young athletes using implements that are clearly too small for them. Using small implements limits athletes as they cannot exert maximal force on the Shot on release. Basically, they can't put all of their power into the implement as the surface area is too small.
How do I know if a shot is too small for me?
- You can wrap your whole hand around the Shot
- Lots of throws come off of one or two fingers (this could turn into hand/wrist pain after a lot of throws)
- It feels 'heavier' than other implements of the same weight
Throwing a Big Shot
Athletes and coaches alike can typically figure out when an implement is too big. If you, as an athlete, struggle to fit the implement in your neck and this has an impact on the throw (i.e your technique changes as a result of trying to accommodate the bigger diameter), go smaller. This is something that coaches can spot too, but it ultimately comes down to the athlete's discretion.
How do I know if a shot is too big for me?
- You cannot physically handle it
- You struggle to place it in your neck
- It throws off your technique (for an extended period of time)
Why does shot size matter?
As an athlete, you should be looking to maximise your power output, and to do this - you must maximise the surface area you have to exert force upon. Essentially, it would be best if you were always looking at buying the largest diameter implement possible. This does not mean that you should buy an implement that you physically cannot handle, however. It must comfortably fit in your neck, and you must be able to get four fingers behind the Shot.
See the full blog with pictures here.
