Ryan Crouser Gold Medal Shot Put Technique

by Mac Wilkins
Ryan Crouser Gold Medal Shot Put Technique


Here are the key positions that you can copy from Olympic Champion, Ryan Crouser.

At the end of the day Ryan had great positions but it was his rhythm that made the difference.

RHYTHM IS KING!  Slow to Faster.

All of these concepts are covered in detail in the "Discus & Spin Shot Put Foundation Part 1" Course. 


1. Right Foot Flat at "top of Windup"

2. Unwind on Inside of the Big Toe or the Ball of the left foot

3. Left Thigh Verticle.   

4. Right Leg Wide at 9 o'clock

5. Right Foot Under or Behind Knee in  Middle of Circle.

6. Right Heel stays up off the ground in the midddle.

7. Soulders and Left Arm stay back and torqued (closed) in Power Position.

8. Turn right foot and Knee fully into throw before Straightening Right Leg 

9. Land with the Right Foot flat, heel down in the Reverse, Foot Perpendicular to the Line of the Throw.



The Coach


Mac Wilkins

Olympic Champion & Former World Record Holder



Mac Wilkins is an Olympic Champion and former World Record Holder was one the best all around throwers in the world. As a coach he is sought by throwers of all levels from around the world for his knowledge and expertise.

In the summer of 2016 Mac assisted Ryan Crouser on his way to the Olympic Gold Medal.  

1976 Olympic Champion - Gold Medal - Olympic Record - Ranked #1 in World
1980 US Boycott - Ranked #1 in World
1984 Olympic Silver Medal
1988 Olympic 5th Place
(4) Four Times World Record Holder 69.18m, 69.80m, 70.24m, 70.86m 1976
(5) Five Times American Record Holder 70.98m 1980
(8) Eight Times US National Champion Discus Throw 1973-1988
1977 US National Champion Shot Put - Indoor 21.06m
1973 NCAA Champion –Discus Throw, 3rd Place Shot Put
14 Competitive Throws beyond 70 meters (229'9")...
#4 All Time top ten competition average
Mac's PRs - World's Best Combination of Four Throws
Shot Put 21.06m, Discus 70.98m, Javelin 78.44m, and Hammer 63.88m.
High School Bests: Discus 170' 10", Shot Put 58', Javelin 195"

Mac threw the javelin 78.44m, 257' 8" as a 19 year old freshman at the University of Oregon. As a senior he was NCAA Champion in the discus and won the first of Eight US National Championships in the discus. 

Wilkins broke the World's Record Four times in his career. During his series on May 1, 1976 in San Jose, California, he set the world record on three consecutive throws of 69.80m, 70.24m, and 70.86m.
Mac was US National Champion indoors in the shot put in 1977 with a best of 21.06m, 69' 1.5".

Elite Athletes
Mac provided significant time or guidance to the following throwers to help them achieve their success
2016 Ryan Crouser, USA - Olympic Champion & Record, Gold Medal - M-Shot Put
2012 Krishna Poonia, India - 6th Place London Olympics W-Discus
2010 Krishna Poonia, India - Commonwealth Games Gold Medal, W-Discus
2010 Jason Young, USA - longest US thrower 2010, M-Discus
2009 Dani Samuels, Australia - World Championships Gold Medal, W-Discus
2008 Stephanie Trafton, USA - Olympic Champion Gold Medal, W-Discus
2008 Annie Hess, Concordia U. 58.69m, 192' Longest US College Woman Discus Thrower at any level in 2008, 3xNAIA National Champion (developed in 3 years from 45m)
2001 Adam Setliff, USA - 5th Place World Championships, M-Discus
2000 Adam Setliff, USA – 5th Place Sydney Olympics, M-Discus

Collegiate Coach 2006 – 2013 Concordia University, Portland OR.
In 8 Years Mac has developed 24 National Champions and 94 All Americans in javelin, shot put, discus & hammer.

In August 2013, Wilkins left Concordia University to coach for USA Track & Field at the Olympic Training Center in Chula Vista, California in preparation for the Rio Olympics.

Mac currently lives in southern California and consults throwers at all levels and ages while running an online business.

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Caterory: Track and Field/Shot Put
Bookings: 128
Videos: 4