Puds Training Technique

Puds are basically weights that are thrown. They range in weight from about 25-50lbs. The pud used in these demonstrations is about 30lbs. Weights can be varied according to the movement and training plans.

Why do puds?

"....this develops all the specific strength around your body that the weightlifting doesn't do" - Jud Logan on puds

Click on titles for videos of each.

Pud 1 - Left Handed Overhead throw

Commonly written as:

L OH

  • Commonly done alternating hands each rep.
  • The right hand is put on the knee as a  “gauge” to how much to bend at the hips.
  • Note that the pud goes behind the athlete and the athlete leaves the ground.
  • Throw for height

Pud 2 - Left Handed Sling

Commonly written as:

L Sling

  • Commonly done alternating hands each rep.
  • The right hand holds the pud at shoulder height.
  • Note the majority of weight is on the same foot as you are throwing.
  • Obtain a 45° angle

Pud 3 - Left Handed Hammer Sling

Commonly written as:

L H Sling

  • Commonly done alternating hands each rep.
  • The feet are coordinated to mimic the position at 90° in the hammer.
  • Note the majority of weight is on the same foot as you are throwing. Maintain a long radius!
  • Obtain a 30° angle

Pud 4 - Right Handed Cobra: FRONT VIEW

Commonly written as:

R H C

  • Commonly done alternating hands each rep.
  • Adapted exercise from Charles Poliquin
    • Start with the pud at the opposite knee
    • Lift the elbow until the humerus is parallel to the ground
    • Violently externally rotate the shoulder
  • Throw for height

Pud 5 - Right Handed Cobra: SIDE VIEW

Commonly written as:

R H C

  • Commonly done alternating hands each rep.
  • Adapted exercise from Charles Poliquin
    • Start with the pud at the opposite knee
    • Lift the elbow until the humerus is parallel to the ground
    • Violently externally rotate the shoulder
  • Throw for height

Pud 6 - Two Handed Underhand

Commonly written as:

UH

  • Note that the athlete leaves the ground and lands on two feet.
  • Throw for distance

Pud 7 - Right Handed Underhand

Commonly written as:

R UH

  • Commonly done alternating hands each rep.
  • The right hand is put on the knee as a  “gauge” to how much to bend at the hips.
  • Note that the athlete leaves the ground and lands on two feet.
  • Throw for distance

Pud 8 - Two Handed Overhead throw

Commonly written as:

OH

  • Note that the pud goes behind the athlete and the athlete leaves the ground.
  • Throw for height

Article originally writtenen by Dennis Kline