Professional or Beginner? Do Flips and Do It Right

Kneeling flips are one of the most important drills in my training — and they’re only as good as the intent you put into them. In this video, I break down how I use kneeling shot put flips to clean up my technique, transfer energy efficiently, and build hand strength. This is a drill I’ve used at every level — from learning the basics to refining my throw as a 3x Olympic Gold Medalist and World Record Holder. 00:00 Why kneeling flips matter 01:25 Shot placement in the hand 02:30 Transferring energy efficiently 05:10 neck vs out of the hand 07:12 Double knee kneeling flips 08:01 Right knee down progression 08:55 Left knee down (advanced) 09:54 Building hand & finger strength This is about training the same ball path and sequencing you want in a full throw — hips, shoulder, hand, and finish — over and over again with purpose. It doesn’t matter if this is your first day throwing shot put or if you’re a professional — this is a drill that belongs in your program, especially in the offseason. 👇 Drop a comment and let me know what you’re working on right now 👍 Like the video if this helped 📌 Subscribe for more shot put training, drills, and behind-the-scenes content Go out there and throw some bombs 💪 #ShotPut #RyanCrouser #TrackAndField #Throws #OlympicTraining #WorldRecord #ShotPutDrills