The art of a technically sound shot put throw is underappreciated. But thousands of throwers are searching for ways to improve their performance. Fortunately, 2007 World Outdoor Championship gold medalist Reese Hoffa is around to show how he became even more explosive and powerful. His throw of 22.43 meters is 11th longest of all time.
The amount of pressure on a shot putter when he or she steps into the circle is immense. When it's time to perform, you need strong, powerful hips and hamstrings to send your ball soaring past those of your competitors. To develop this power, Hoffa performs Plyo Box Hip Raises, guided by University of Georgia throws coach Don Babbitt.
"The hip raises on the box are an exercise we do to hit the hamstring," says Babbitt. "They simulate the type of muscle contraction you're going to see in an athletic movement, like a run or a jump."
Instead of the more common Seated Leg Curls, incorporate Plyo Box Hip Raises into your workout. The Leg Curl is not an athletic movement, and it is better employed as a rehab or injury prevention exercise. Try Plyo Box Hip Raises. You'll soon find yourself exploding to the top of the medal stand.
Plyo Box Hip Raises with Reese Hoffa (see video below)
- In starting position, keep the angle between your thigh and upper body at a 90-degree angle and the angle between your thigh and shin at a 90-degree angle
- Don't let your body slide away from box
- Babbitt: "You want to make sure that you're holding your posture and your position while doing the exercise."
Sets/Reps: 2-3x12-15 each leg
For more video with Hoffa, head over to STACK TV.
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