top of page

Best Upper Body Mobility Exercises For Shot Put and Discus

Throwers are a very unique type of athlete. We come in all shapes and sizes, from short to tall. From skinny to jacked, but one characteristic that all throwers need to be FREAKS is to be mobile.

Mobility is the freedom of an athletes limb to move through a desired range of motion. Having the ability to move through desired ranges of motion is very advantageous in the sport of throwing, as it allows for greater transfers of energy. For example, catching the discus or shot put deep in the power position will create a longer path of travel for the implement, creating acceleration which then leads to MONSTER tosses.

When choosing mobility exercises, we want to pick exercises that closely duplicate the movements required for throwing. These upper body mobility exercises are sports specific exercises that can help increase mobility and primed the body for throwing.

Prayer Stretch on Box

Come to a kneeling position with elbows resting on the box. Sit your hips back towards your feet, pushing armpits down towards the floor. Make sure to avoid arching your back. Tilt the pelvis down towards the ground, keeping the core tight.

Scorpion Stretch

Laying prone with your arms out to the sides, lift one of your legs off the floor and bring it across the body towards the opposite hand. Make sure to alternate sides.

Half Kneeling T-Spine Rotation

Assume a half kneeling position with your hands inside of the lead leg. From there, rotate open towards the lead leg, keeping the eyes on the hand. Make sure to alternate sides.

Performing mobility exercises, whether during a warm-up, or a cool down, can help create ranges of motion, specific to sport. Every thrower from beginner to elite can benefit from mobility training, implementing at least 15 minutes daily can help increase those ranges of motion that lead to high levels of performance!

For more exercises check out:

FIREMEUP - Sam Weeks

"Our aim is to provide concise and concrete education and training on the throws, helping coaches and athletes learn what they need to do to succeed and become champions."

- Dane, Trevor, and Sam

189 views0 comments

Recent Posts

See All


bottom of page