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

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

Fast shipping from our U.S. warehouse.

Available 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): Mid-light option for approach and transition work.
• 4.25 Kilos – 108mm ($95): Heavy overweight — builds event-specific strength at competition diameter.
• 4.25 Kilos – 106mm Polanik ($99): Polanik-quality overweight shot at a slightly smaller diameter.

🏅 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

Key Specifications

• Diameter: 108mm — matches 4k competition diameter
• Weight Range: 6 lb / 3 kg to 4.25 kg
• Shipping: In stock — ships in 1–2 business days from U.S. warehouse
• Team Orders: Bulk discounts available

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.