Power Testing: Seated Shot Put Test

The Seated Shot Put Test measures how far a client can push or “put” a weighted ball from a seated position.

It may be performed bilaterally or unilaterally, although the single-arm version is especially useful when comparing left and right upper-limb performance. The result should be interpreted with movement quality, pain, symptoms, confidence, trunk contribution and related strength or functional tests.

Quick Summary

Test name: Seated Shot Put Test
Also known as: Seated Single-Arm Shot Put Test, Unilateral Seated Shot Put Test, Seated Medicine Ball Throw variation
Purpose: Assess seated upper-limb pushing or throwing power
What it assesses: Upper-limb power, trunk contribution, side-to-side performance and throwing confidence
Equipment: Medicine ball or weighted ball, stable chair or bench, measuring tape or digital distance measurement option, Measurz for recording
Key finding: Best valid throw distance or average distance
Best used with: Grip strength, shoulder ROM, shoulder isometric strength, medicine ball throw, CKCUEST, ULRT and upper-limb functional tests
Key limitation: Distance is affected by ball weight, trunk use, chair setup, arm dominance, body size, technique and measurement method

What Is the Seated Shot Put Test?

The Seated Shot Put Test is an upper-limb power assessment.

The client sits in a standardised position and pushes a weighted ball forward as far as possible using a shot-put style action. The test can be performed with one arm or both arms depending on the purpose.

The unilateral version is commonly used to compare the dominant and non-dominant arms, or to monitor side-to-side performance over time.

Why It Is Used

The test is used to assess upper-limb power in a simple field setting.

It can help professionals monitor progress, compare sides and decide whether more complex upper-limb power, stability, throwing or sport-specific tests are appropriate.

It may be useful when a client needs to produce force quickly through the shoulder, elbow, wrist and hand.

What It Measures

The test measures seated upper-limb throwing or pushing distance.

It may reflect:

• upper-limb power
• shoulder and elbow force production
• trunk contribution
• coordination
• confidence
• arm dominance
• side-to-side performance
• ability to express force quickly

It does not directly measure isolated shoulder strength, isolated elbow strength, tissue healing, pain source, injury risk or sport readiness.

Who It Is Useful For

This test may be useful for:

• throwing athletes
• court sport athletes
• combat sport athletes
• wheelchair sport athletes
• gym clients
• older adults when appropriately modified
• clients progressing through upper-limb power testing
• clients returning to pushing, throwing or forceful upper-limb tasks

It may not be suitable for clients who cannot sit safely, cannot hold the ball, cannot push without pain, have high irritability during upper-limb loading, or have not progressed through lower-level shoulder, trunk and strength tasks.

Equipment Required

• Stable chair, bench or box
• Medicine ball or weighted ball
• Measuring tape or digital distance measurement option
• Clear start line
• Open throwing area
• Measurz for recording results
• Optional video review
• Optional strap or back support if standardising trunk contribution
• Optional standardised ball weight options
• Optional MAT Muscle Meter, Gripper or Anker for related strength testing

Step-by-Step Protocol

1. Prepare the area

Use a clear, flat and safe throwing area with enough room for the ball to land.

2. Select the ball

Choose a ball weight appropriate to the client and record the exact weight. Do not compare scores using different ball weights.

3. Position the client

Seat the client on a stable chair or bench. Feet may be flat on the floor unless the protocol requires otherwise.

4. Standardise trunk position

Decide whether the trunk is allowed to rotate or whether the back remains against the chair. Record this clearly.

5. Set the starting position

For the single-arm version, the client holds the ball near the shoulder on the test side, similar to a shot-put start position.

6. Explain the throw

Ask the client to push the ball forward as far as possible using the agreed technique.

7. Define a valid throw

The throw is valid if the client maintains the required seated position, uses the agreed arm and trunk strategy, and releases the ball safely without stepping, standing or using an invalid movement pattern.

8. Complete practice trials

Allow practice trials so the client understands the task, release angle and safety requirements.

9. Complete test trials

Complete the agreed number of trials on each side with adequate rest between attempts.

10. Measure distance

Measure from the start line or release reference point to the first point where the ball contacts the ground. Record the best valid distance or the average, but use the same method for retesting.

Scoring and Interpretation

Record distance in centimetres or metres.

If comparing sides, calculate side-to-side difference or Limb Symmetry Index where appropriate.

A larger throw distance generally indicates better seated upper-limb power under the tested conditions. However, a longer throw with poor control, pain, excessive trunk compensation or inconsistent technique should not automatically be interpreted as a better result.

Interpretation should include:

• throw distance
• ball weight
• side tested
• dominant or non-dominant arm
• trunk-use protocol
• pain
• confidence
• release quality
• symptoms
• related shoulder strength
• related grip strength
• related functional tests

Normative Data, Benchmarks or Reference Values

Norms vary by age, sex, sport, training level, ball weight, body size, arm dominance, trunk-use rules and protocol.

Research has reported reliability and normative data for seated shot-put and upper-extremity power tests, but values should only be applied when the protocol is comparable.

For most Measurz use, interpretation should focus on:

• baseline score
• repeat testing
• side-to-side comparison
• dominant versus non-dominant arm
• ball weight
• trunk-use protocol
• pain and symptoms
• confidence
• related strength and movement findings

Limb symmetry may be useful in unilateral testing, but symmetry alone does not confirm readiness for sport, work or high-demand upper-limb activity.

Reliability and Validity

The seated single-arm shot-put test has been studied as an upper-extremity functional performance test and has shown adequate reliability in several upper-limb testing contexts.

Reliability improves when the same:

• ball weight
• chair height
• trunk-use rule
• foot position
• arm position
• warm-up
• number of trials
• measurement landmark
• scoring method
• rest period
• surface
• instructions

are used each time.

The test is useful as an upper-limb power and performance measure, but it does not isolate one muscle group or explain why performance is reduced.

Common Errors and Testing Limitations

Common errors include:

• changing ball weight between sessions
• changing chair height
• allowing trunk rotation in one session but not another
• measuring from the wrong landmark
• not recording dominant hand
• not recording pain
• not standardising practice trials
• inadequate rest between attempts
• accepting throws where the client stands or shifts excessively
• recording distance without movement quality

The main limitation is that throw distance does not capture all upper-limb function, throwing capacity or sport demands.

Practical Applications

Use the Seated Shot Put Test to track upper-limb power, compare sides and monitor progress over time.

It is most useful when paired with:

• shoulder isometric strength
• grip strength
• shoulder ROM
• seated medicine ball throw
• Upper Limb Rotation Test
• Closed Kinetic Chain Upper Extremity Stability Test
• Upper Quarter Y-Balance Test
• sport-specific throwing or pushing tasks

How to Record This in Measurz

Record:

• side tested
• trial number
• ball weight
• distance
• best or average score
• valid or invalid attempt
• dominant or non-dominant arm
• chair height
• trunk-use rule
• foot position
• pain score
• symptom location
• confidence
• release quality
• compensations
• retest date

Useful notes include excessive trunk rotation, shoulder pain, reduced confidence, poor release angle, inconsistent starting position or asymmetrical performance.

Related Tests or Internal Linking Suggestions

• Seated Medicine Ball Throw
• Upper Limb Rotation Test
• Closed Kinetic Chain Upper Extremity Stability Test
• Upper Quarter Y-Balance Test
• Grip Strength Test
• Shoulder Flexion Test
• Shoulder External Rotation Test
• Shoulder Isometric Strength
• Push Up Test
• Plate Tapping Test

FAQs

What does the Seated Shot Put Test measure?

It measures seated upper-limb throwing or pushing power.

Is it the same as the Seated Medicine Ball Throw?

Not exactly. The seated medicine ball throw is often performed with two hands, while the seated shot-put version may be performed with one arm using a shot-put style push.

Should both arms be tested?

Testing both arms is useful when side-to-side comparison matters.

What ball weight should be used?

Use a weight appropriate to the client and record it clearly. Do not compare results using different ball weights.

Should trunk rotation be allowed?

Either option can be used, but it must be standardised and recorded.

What makes a throw invalid?

Standing, losing the required seated position, using a non-standard technique or releasing unsafely may make a throw invalid.

Is the test diagnostic?

No. It measures performance and should be interpreted with symptoms, strength, ROM and other upper-limb tests.

Key Takeaways

The Seated Shot Put Test measures seated upper-limb power.

Ball weight, chair setup, trunk-use rules and measurement method must be consistent.

Side-to-side comparison is useful but should not be used alone.

Distance should be interpreted with pain, confidence, symptoms and movement quality.

Measurz should record distance, ball weight, side, trial method, setup and retest details.

References

Barbosa, G. M., Calixtre, L. B., Fialho, H. R. F., Locks, F., & Kamonseki, D. H. (2024). Measurement properties of upper extremity physical performance tests in athletes: A systematic review. Brazilian Journal of Physical Therapy, 28(1), 100575. https://doi.org/10.1016/j.bjpt.2023.100575

Chmielewski, T. L., Martin, C., Lentz, T. A., Tillman, S. M., Moser, M. W., Farmer, K. W., & George, S. Z. (2014). Normalization considerations for using the unilateral seated shot put test in rehabilitation. Journal of Orthopaedic & Sports Physical Therapy, 44(7), 518–524.

Negrete, R. J., Hanney, W. J., Kolber, M. J., Davies, G. J., Ansley, M. K., McBride, A. B., & Overstreet, A. L. (2010). Reliability, minimal detectable change, and normative values for tests of upper extremity function and power. Journal of Strength and Conditioning Research, 24(12), 3318–3325.

Tagliarini, G. O., de Souza Junior, J. R., Barbosa, G. M. P., & Secchi, L. L. B. (2023). Performance, test-retest reliability, and measurement error of the upper limb seated shot put test according to different positions of execution. International Journal of Sports Physical Therapy, 18(3), 698–706. https://doi.org/10.26603/001c.75227