Shot Put

Wow this week is flying by,


Hi everyone. Well the day has finally arrived. Today is the final installment of the rotational shot put series.


This doesn’t mean rotational shot is done forever. Quite the opposite. Just like we did with the discus, if you have any questions or need any follow up information, please ask me and I will continue to make videos.


Also, it was suggested on my YouTube page that I should put my video series into playlists. This way it is easier to keep them straight and watch them in order from step one all the way to the final step. That is done and you can visit the PrimalATC YouTube channel and check them all out.


Today’s video talks about the release and how to keep that release nice and smooth and efficient. Way too ofter I see athletes who try to “reload” their shoulder, pull the ball away from their necks, and drop their elbows before throwing.


Sometimes the easiest part of the throw can become the most difficult. All you have to do is push. Check out the video below to see what I am talking about.




So there you go. Yesterday I asked what event you would like to see next. So far javelin is destroying the hammer. Looks like Javelin will be the winner unless hammer makes a comeback. You have until Saturday to e-mail me, leave a comment below, or on the video page to cast your vote.


Until tomorrow, keep throwing far.

Coach Matt Ellis



What’s up everyone,


Sadly, this is the second to last video in the rotational shot put series. Tomorrow will be the last rotational shot put video and I will be starting a new throwing event next week. So make sure you leave me some comments as to what you would like to see.


Javelin or hammer?


For today, the video talks about the most elusive part of a good shot throw. A good block with the lower body.


The block in the rotational style is very similar to the glide shot and the discus. It seems like there is a very common fault that happens more with beginner rotational shot putters though: not standing up and straightening that left leg.


Check out the video below to learn more.




Hopefully this clears up a lot of questions I have been getting in my e-mail the past few days. Make sure you keep leaving questions on the facebook page. Just click the Like button on the right and start leaving comments and questions for me to answer.


Keep throwing far,

Coach Matt Ellis



Hey there Throwers and Coaches,


Coach Matt Ellis back at it again. Giving away the best track and field throwing information on the web. Trying at least, LOL.


After a super crazy week and a really long weekend trying to relax and clear my mind, I am back to finish my rotational shot put video series.


Three videos this week. Today’s video deals with the right foot and what it does during the entire throw from the back of the circle all the way through the power position.


This confuses the heck out of some people but it is actually pretty easy. Just keep the foot moving. Check out the video below for more.




So there you have it. Only two more videos left before the series is over. Then it is on to another event. What would you all like to see? I have been getting a bunch of javelin questions over the past 2 weeks. Let me know what you want.


Make sure to keep spreading the word about to your friends, teammates, and coaches. Like these posts on Facebook and help other throwers follow their passion.



Coach Matt Ellis

Happy Thursday Everybody,


I hope your summer and your off-season is going great so far. Throwers and coaches who want to dominate over their competition next season will continue reading this blog and practicing on their own. Throwers and coaches who don’t even think about track and field for another 6 months will be left in the dust.


Throwers and coaches like YOU are the reason I take the time to make these videos and update this blog every day. It costs me time and money but I know it will help improve the sport of track and field and get you throwing further.


In today’s world, you gotta give back.


Today we continue with the rotational shot put. In the video below you will learn about shifting weight. Shifting weight is the glue that holds the rotational events like the shot and discus together. If you don’t change weight properly, your throw is going to suffer…badly.


Watch the video below and tell me what you think.




There you go. Starting Tuesday the videos will focus on the finish of the throw and the release. Make sure you keep tuning in to this blog and keep asking questions. The questions have really dropped since outdoor season ended and this is NOT GOOD.


This means a lot of YOU gave up and are going to coast through the summer without picking up a shot, discus, javelin, or hammer. No wonder why the other countries are killing us in the throwing events.


If you took 2 hours a week to go throw and work on technique, by the time next season rolls around you would have done the equivalent of an extra month of practice. That’s a one month advantage over your competitors. So keep throwing. Keep practicing Keep working hard.



Coach Matt Ellis

Happy Wednesday everybody,


I am back with another step you can practice out in the circle to become a better rotational shot putter. This is probably the most difficult concept for rotational throwers to grasp. Shot, discus, it doesn’t matter. This will make or break your throw.


It’s called the mirror turn. This is where you actually turn, in mid air, and land in the power position. Very hard concept for you to understand, but when you break it down into smaller steps it actually feels pretty natural.


Check out the video below to see how you can perfect the mirror turn.




There you have it. This isn’t something you do great one time and you are set for life. This will take years for you to perfect. So if you are serious about being a great rotational shot putter you must practice this movement every day to propel yourself to the next level.


Tomorrow I will give you the third and final video explaining the drive phase moving down the circle. Make sure you tune in and spread the word to your teammates, friends, and coaches.


Keep throwing far,

Coach Matt Ellis


Hey Everybody,


Here we go again. Back at it with the next step to our rotational shot put technique series. Believe it or not this is video #6 and we still have another 5 or 6 left to go.


Why so many? Rotational shot put is a very advanced technique. There are many small steps that need to be worked on and perfected. If one step gets messed up it will negatively affect the rest of the throw.


The other reason I am breaking this down into so many steps is because it’s the summer time. This is the one season of the year when you can take your time and learn to do things properly. You don’t have a meet on Saturday and there is no pressure or rush to cram everything together in just a few days.


If you haven’t started learning this step by step and you are just going out and throwing with 100% effort every day, STOP. Go back a few blog posts to Rotational Video #1 and start learning this step by step.


It is much easier to learn the technique than to correct the technique. I can’t tell you how easy it is to teach when there are no bad habits and nothing to correct. This is the time of year when you can learn the proper form in a relaxed environment.


So here you go. Video #6 in the series. Starting the drive out of the back of the circle.




Thanks for watching and for coming back to learn more. This is what separates the good throwers from the great ones. A willingness to learn and to improve your form and technique during the off season. And a huge thank you in advance for spreading the word to your teammates and coaches about



Coach Matt Ellis

Good afternoon everybody,


Coach Matt here from Primal Athlete Training Center. Continuing the video series on the rotational shot put. This week we are covering how to correctly start in the back of the circle. The most important parts of starting out are:


Keeping low, getting left, and staying long.


Yesterday’s video explained how to set your feet and how to get low and stay low. Today we are going to discuss how to shift the weight over the pivoting foot. It can be very tricky, especially for newer athletes just starting out. Watch the video below to find out more information.




So take that information out with you to the circle this week. This is the off-season. This is where you should be taking your time and mastering the proper techniques step by step. You have all summer and all fall season to work on things. It’s not like during the season where you are rushed and have a meet coming up in a few days.


Make sure you keep sending in those questions that I can answer. E-mail me directly or go to the Facebook app on the right, ‘like’ the Primal Facebook page, and leave your question right on our wall. If the question is a goood one, I will answer it in a future post.


Keep throwing far this summer,

Coach Matt Ellis

Happy Tuesday Everyone,


Today we get started in the circle with the rotational shot put. Like always, we start at the beginning.


Here’s the thing. Rotational shot put is an advanced movement. Most athletes (99% of athletes) learn the rotational technique after they have mastered the power position throw and the glide technique.


For this reason, I am not going to start by showing power position drills, footwork, and body position. If you need that, you probably shouldn’t be throwing with the rotation. I covered all of that in the glide shot put video series you can find in the videos section of this website.


I will be starting at the beginning. Just like you were at a meet, stepping into the circle ready to throw and get a mark. I will take it step by step in small increments. This way you can see exactly every point you need to master before moving on to the next part of the throw.


Here is the first video dealing with setting up your feet in the back of the circle and how much your legs should be bent. Check it out.




As always, a huge thank you in advance for passing along to your friends and coaches. This community of throwers is really starting to grow. With your help, this can become the place where throwers can go to get up to date, correct coaching information to take out to the circles on a daily basis.


See you all here tomorrow,

Coach Matt Ellis

Hey everyone,


Last week on my Facebook page I got a question regarding the hips. We all know the hips play an integral part of the throwing events. But what happens if you aren’t feeling the hips snap at the end of the throw.


Well, it could be a few things.


Timing, foot position, and weight shifting instantly pop into my head when someone says they aren’t getting their hips into the throw. Check out the video below to learn more.




So there you have it. Another question answered and another thrower helped because he took a few seconds to post a question on our Facebook page. You should do the same. Go to the banner on the right and click “like”. You will get these videos and updates right on your Facebook page and be able to ask all the questions you need to become a better thrower.


The second week of completely free workouts went out last night. Right now over 250 people have opened up their inboxes and have an entire free week of training they can follow this week to become a better thrower. Want to get these free workouts too? Sign up for our free newsletter. Next Sunday week 3 goes out. Make sure you are on that list.

-Coach Matt Ellis

Hi everyone,


I have something pretty cool for you all today. This is a first for me and for this site but definitely something I want to do more often. Video Analysis.


Charles Wolcott sent me an e-mail asking for some help before his national championships happening in a few week. He actually attached a 5 second video clip of him throwing to his e-mail. Because he attached a video, I was able to really analyze what he was doing. I found three small corrections that will make a really huge difference in this throw. Check out the video below:




We will be getting back to the rotational shot put on Monday. I hope you all have an awesome weekend.


Make sure you are taking the time to break down your throws and work on the small things. This is the off-season. This is the time of year when you can afford to correct the small things and get your body and the implement moving correctly.


Also, make sure you spread the word about to your friends and teammates and coaches. Let’s get together and really make this a place where throwers and coaches can come to learn more about their events and improve on a daily basis. Like us on Facebook by clicking the banner on the right.