If an alien arrived on earth they would be forgiven for thinking that USA was an underwater nation, a modern day Atlantis perhaps. Their dominance in the pool has been extraordinary. So with the athletics beginning, could an alien be convinced that Michael Phelps and co. don’t live under water? Well USA track and field coaches seem to think so, aiming for record amounts of golds and medals. USA have won more medals in athletics than in any other sport. They have also won more medals than any other country in the Olympics’ history.

Well, an alien might not quite be convinced. I’ve already discussed the sluggish start the sprinters made in the 100m heats. Then in the first of the athletics’ finals, the men’s shot putt, American Christian Cantwell came second. Second? Wouldn’t have happened underwater. His best throw of 21.09m fell short to Poland’s Tomasz Majewski who threw a personal best 21.51m considerably better than the rest of the field.

I used to enjoy the shot putt with an effective ‘shift’ or ‘glide’ technique. That technique though will only get you so far. As will a 90kg frame. At elite level the men use the ‘spin’ or ‘rotational’ technique, spinning in the circle to generate as much speed and power as possible. Combine this with huge frames (the average weight of the medallists was 140kg, over 300lbs!) and that shot putt is going to fly through the air.

Here’s how to develop rotational power with three weight exercises:

Russian twist

This exercise mimics the shoulder rotation movement employed in numerous throwing sports. Sit on the floor with your knees bent to about 90° and get a training partner to hold you down by the ankles. Holding a weights disc with both hands, lower your trunk to a 120° angle, then rotate left and right, stopping the weight at 10-15cm from the floor. If specialist equipment that supports the body off the ground is available to perform this exercise, you will be able to rotate even further.

Reverse trunk twist

Lie on a weights bench face down, having positioned a barbell across the back of your shoulders. Again you’ll need a training partner to hold your ankles down. Rotate your torso left and right, while keeping your hips in contact with the bench. Again, some gyms may have specialist equipment designed for this exercise.

Cable chop

This exercise uses a high pulley machine and a triangular attachment to develop rotational power in the shoulders and trunk. Stand facing forward with feet slightly more than shoulder width apart. Hold the attachment with both hands over your right shoulder. Pull the cable across your body to just beyond your left hip. Complete your designated number of repetitions and repeat on the left side. This exercise can also be performed from a kneeling position.

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