Spear Throw

The Spear Throw is a skill exercise where you throw a spear at a target. It trains your shoulders and core to transfer force through your whole body, with your lats helping guide the throw.

Stand sideways to the target with your throwing shoulder back and your feet about shoulder-width apart. Hold the spear near its balance point so it feels light in your hand. Keep your elbow up, the spear pointed at the target, and your eyes locked on a spot just below the center.

Take a small step toward the target with your front foot as you shift your weight from your back foot forward. Drive your hips open first, then let your shoulder, elbow, and wrist snap through in one smooth line. Release the spear out in front of you and follow through so your throwing hand ends pointing at the target.

Breathe out sharply as you release, keeping your midsection tight so force moves from your legs up through your torso. To make it easier, throw from closer to a larger target with a lighter practice spear, or slow the motion down. To make it harder, move farther back, shrink the target, or add a short walking start.

Fault: You throw mostly with your arm, like a baseball toss. Fix: Think dart, not javelin - lead with your hips and let the throw flow from your legs through your shoulder, elbow, and wrist.

Fault: You aim at the middle or top of the target and the spear drops low or sails high. Fix: Pick a spot just below the center of the target and trust that the spear will rise slightly on the way.

Fault: Your throws are erratic because you change your footwork or rush the release. Fix: Drill the same setup and motion every rep; consistency matters more than power, since this is the obstacle most people fail.