Shot Put 4k Heavy & Light Training | 108mm | 3kg to 4.25kg | Throws Pro

Shot Put 4k Heavy & Light Training | 108mm | Multiple Weights

This 108mm training shot put series gives 4k throwers everything they need to build event-specific strength and speed at competition diameter. Heavy-light training is one of the most proven methods for increasing shot put distance.

Fast shipping from our U.S. warehouse.

Available Shot Put Training Weights

• 6 lb, 100mm ($75): Speed development for younger or lighter athletes.
• 3 Kilos, 108mm ($65): Light training shot for speed work and technique development.
• 3.5 Kilos, 108mm ($75): Light training shot for speed work and technique work.
• 4.25 Kilos, 108mm ($95): Heavy overweight, builds event-specific strength.
• 4.25 Kilos, 106mm Polanik ($99): Polanik-quality overweight shot at a slightly smaller diameter.
• 4.5 Kilos, 108mm ($97): Heavier overweight for specific strength.
• 5 Kilos, 108mm ($107): Maximum overweight option for high school throwers.
• 5.45 Kilos (12 lb), 110mm Steel Polanik ($175): Premium steel overweight for college throwers.
• 6 Kilos, 110mm Steel Polanik ($175): Heaviest option in the series, premium steel construction.

Shot Put Training Zones (4k Competition Weight)

• 3k to 3.75k: Specific speed, technique, and competition-specific rhythm
• 4.25k to 5k: Specific strength and competition-specific rhythm
• 5.45k to 6k: Specific strength for advanced throwers (college)

Coach Cappos Recommends

"Heavy-light is non-negotiable in my training programs. I use it with every thrower, high school through college. The idea is simple: training with a heavier implement builds the specific strength for your event, and training with a lighter one teaches your nervous system to move faster through the throwing motion. Alternate cycles of heavy and light work throughout your season and you will throw farther. For 4k throwers, the 3k and 4.25k are the two shots I'd start with."

Coach Scott Cappos Big Ten Coach for 25 Years University of Iowa University of Nebraska

Shot Put Key Specifications

• Diameter: 100mm to 110mm, matches 4k competition diameter at 108mm
• Weight Range: 6 lb / 3 kg to 6 kg
• Shipping: In stock, ships in 1–2 business days from U.S. warehouse
• Team Orders: Bulk discounts available

Shot Put FAQs

Q: What weights should I start with?
A: For 4k throwers, Coach Cappos recommends the 3k (light) and 4.25k (heavy) alongside your competition 4k.

Q: How fast does it ship?
A: In-stock orders ship within 1–2 business days from our U.S. warehouse.

Ready to compete? See our 4 Kilo Competition Shot Puts.