Shot Put Balls

Standard Weights

The shot put balls are one of the most straightforward implements in track and field, but the specifications matter more than most athletes realize. In high school competition (NFHS rules), boys throw a minimum 12lb (5.45kg) shot and girls throw a minimum 8.818lb (4.0kg) shot. These are the minimums and any implement used in competition must meet or exceed these figures. Check out the visual explanation here.

Diameter

Size is just as regulated as weight. For boys, the shot must measure between 98.4mm and 117.5mm in diameter. For girls, the range is 95mm to 110mm. That's a meaningful spread.  A shot at the top of the range feels noticeably different in the hand compared to one at the minimum, so it's worth knowing where your training implement sits within those limits.

Steel vs Iron

When it comes to material, you'll mainly encounter two options: steel and iron. Steel shots are denser, which means they can be made smaller while still hitting the required weight, giving you a more compact feel in the hand. Iron shots are less dense, so they tend to sit toward the larger end of the diameter range for the same weight, which some beginners find easier to palm and control. Steel is the more common choice at competitive level, while iron shots are often used for introductory training or by younger athletes still developing their technique.

Choosing the Right Shot

Choosing the right shot comes down to the rules of your competition, the size of your hand, and what stage you're at in your development. When in doubt, train with what you'll compete with.