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.
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
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.
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.
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.
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.
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
Prepare the area
Use a clear, flat and safe throwing area with enough room for the ball to land.
Select the ball
Choose a ball weight appropriate to the client and record the exact weight. Do not compare scores using different ball weights.
Position the client
Seat the client on a stable chair or bench. Feet may be flat on the floor unless the protocol requires otherwise.
Standardise trunk position
Decide whether the trunk is allowed to rotate or whether the back remains against the chair. Record this clearly.
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.
Explain the throw
Ask the client to push the ball forward as far as possible using the agreed technique.
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.
Complete practice trials
Allow practice trials so the client understands the task, release angle and safety requirements.
Complete test trials
Complete the agreed number of trials on each side with adequate rest between attempts.
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.
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
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.
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 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.
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
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.
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
It measures seated upper-limb throwing or pushing power.
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.
Testing both arms is useful when side-to-side comparison matters.
Use a weight appropriate to the client and record it clearly. Do not compare results using different ball weights.
Either option can be used, but it must be standardised and recorded.
Standing, losing the required seated position, using a non-standard technique or releasing unsafely may make a throw invalid.
No. It measures performance and should be interpreted with symptoms, strength, ROM and other upper-limb tests.
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.
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
