4k heavy and light training shot put, 108mm outdoor competition style, 3kg to 4.25kg
Outdoor competition style 4k training shot puts, 108mm, 3kg to 4.25kg
Polanik steel competition shot put, 4k heavy and light training from 3kg to 4.25kg
Heavy, light and standard 4k training shot puts in 108mm diameter, 3kg to 4.25kg
Polanik steel shot put for 4k heavy and light training, 108mm, 3kg to 4.25kg
4k heavy and light training shot put, 108mm outdoor competition style, 3kg to 4.25kg
Outdoor competition style 4k training shot puts, 108mm, 3kg to 4.25kg
Polanik steel competition shot put, 4k heavy and light training from 3kg to 4.25kg
Heavy, light and standard 4k training shot puts in 108mm diameter, 3kg to 4.25kg
Polanik steel shot put for 4k heavy and light training, 108mm, 3kg to 4.25kg

Shot Put 4k Heavy & Light Training | 108mm | 3k to 6k | Throws Pro

Light and heavy shot training is a favorite among elite training programs to develop specific strength and specific speed in the shot put.

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Hand-Picked by a 25-Year Big Ten Coach

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, 108mm ($80): Speed development for younger or lighter athletes.
  • 3 Kilos, 108mm ($85): Light training shot for speed work and technique development.
  • 3.5 Kilos, 108mm ($95): Light training shot for speed work and technique work.
  • 4.25 Kilos, 108mm ($95): Heavy overweight, builds event-specific strength.
  • 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 ($195): 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

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

What customers are saying

"Scott has a robust line of equipment and it was shipped fast. Thanks!"

— R.E., verified ThrowsPro customer (one of 300+ five-star reviews)

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.

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