Hip Shoulder Separation For Javelin Throwers
- Mar 3
- 6 min read
Hip shoulder separation is a concept that is extremely important for all overhead
athletes and can be especially difficult to accomplish in javelin because of the run up
into the throw. Oftentimes this momentum leads to the back hip and throwing arm
coming through at the same time which is the opposite of what we want. Hip / shoulder
separation is when your hips are forward, and your throwing arm is back.
This skill is essential to being able to use the kinetic chain properly. The kinetic chain is what
allows you to use all the power from your legs and body in the throw and not just relying
on your arm. What happens is your chest will be rotated to the side like it is during your
crossovers, and your hips will rotate forward at the time of the block. Once your back hip
finishes rotating through, your torso will begin to rotate forward, once your torso is rotated
through, your chest will begin to come forward and lead the throwing arm. The throwing
arm is the LAST piece of the puzzle. This is how you are able to build tension through the
penultimate, and release the tension at the point of the block. The throw is a reaction of
building tension (or energy), when you hit the block, your body reacts to the ground and
that is when you release the tension that has been built up. (Put the energy into the Throw)
“So some energy is going to inevitably be lost at each link in the chain. The goal then, from
an efficiency and energy transfer perspective, is to produce as much usable energy as
possible while minimizing segmental energy leakage as it gets transferred up the chain.”
Brewster, Ben. “The 3 Types of ‘Muscling up’ and How It’s Hurting Your Velocity.”
Tread Athletics
The kinetic chain in a throw is like a slingshot being pulled back and released. It all starts
with a strong base—just as the slingshot’s frame provides stability, in the javelin the legs
generate the foundation of power in a throw.
As the band of the slingshot stretches back, energy builds up, similar to how the hips
and torso coil up to build energy. When the slingshot i
s released, that stored energy
rapidly transfers from back to front, with an immense amount of force. Just like the
sequential motion of the kinetic chain transferring force from the lower body, through
the core, into the chest, then shoulder, then hand, then into the javelin.
If any part of the slingshot is weak—like a loose frame or an overstretched band—it
won’t fire effectively. Likewise, if the kinetic chain is out of sync, the throw loses power,
speed, and accuracy.
Remember, the throwing side is PASSIVE. The block side is ACTIVE.
In order to develop hip shoulder separation you need to be physically capable of having
your hips internally rotate, segment your spine from front to back, and bending side to
side in order to rotate your torso before the arm comes through. Once your hips and
spine do the work, your chest, shoulder, and lats also need to be mobile in order to keep
your arm back while the rest of the body is rotating forward.
In order to get better hip mobility, try the bear sit iso hold, FFE adductor iso hold, and
90/ 90 switches.
In order to get better spine mobility try spinal flexion to extension and overhead side
bends. Once you establish those at a body weight, add a barbell to create jefferson curls
and a plate to create overhead plate side bends. Adding weights turns these mobility
exercises into strength through length exercises which allow you to use weight and
gravity to increase your ranges of motion, and get stronger in the end ranges of motion.
To view how we train the body for better hip shoulder separation, view below
In order to have proper hip / shoulder separation you need to know the technique behind how exactly it works. It all starts with back foot contact. On back foot contact it is essential to land on the ball of your foot so your ankle is in plantarflexion. Without landing in plantarflexion you won’t be able to rotate your back knee / hip forward freely, otherwise your spikes will either fully catch on the ground and have to drag through to get to the block, or you will cause your energy to drift forward and land in a completely neutral position where you are not behind your block and the back hip is not engaged. Dorsiflexion and plantar flexion alike are essential to be able to produce power from the back leg and be mobile in your ankle and hips.
“Therefore, a small limitation in ankle joint dorsiflexion in the back leg may have induced
throwing-related injuries due to a significant loss of kinetic energy.”
Shitara, Hitoshi, et al. “Ankle Dorsiflexion Deficit in the Back Leg Is a Risk Factor
for Shoulder and Elbow Injuries in Young Baseball Players.” Scientific Reports, U.S.
National Library of Medicine, 9 Mar. 2021.
Once you land on back foot contact, your energy from the penultimate will carry your
momentum forward and your hip will rotate about 85% of the way through before the
block hits. Once the block leg hits, the last 15% of the back hip will rotate through to
then fully engage the lower half.
Thinking about a “Squatty Back Foot Contact” will help you learn to land on the ball
of your back foot. And thinking about dropping your back knee forward at that point
will allow you to get a great hip engagement with your back leg. That is also essential
for having a faster BFC to FFC which will help you land in a more ideal block position,
instead of leaning back or landing in a neutral position.
The last piece of the puzzle is the throw and it may help you to think about “staying
closed” with your chest. By the time you actually throw, you will not be fully closed off,
but this cue may help you work on creating that separation where your hips are forward
and chest / throwing arm is still back.
Once the hips are forward, rotate through and throw!
In order to develop hip shoulder separation try out some
of these drills in your training, because it is definitely
something you can develop! Most of these drills are going
to be done at a lower angle of release since when you
angle the javelin up and start to lean back, it becomes
immensely harder to practice this technique because it is
more difficult to get a quicker BFC to FFC and often times
when you bring more speed and try to throw further, it’s
harder to keep your arm back. So keep that in mind while
doing these, and stay level and stay submaximal.
Kneeling with a football and throwing will help you learn
how to rotate your pelvis and spine and have the throwing
arm be the last piece of the throwing motion.
A 3 step MB shot put will help you develop hip shoulder separation by keeping your
block arm on the ball and staying closed, all you have to worry about is the lower half
and a quick BFC to FFC.
Impulse drill with a javelin is a great way to learn how to be comfortable on the ball of
your foot and swivel the back knee and hip forward after the block hits.
The 3 BFC hop drill is another great way to work on letting the lower half drive the
momentum, having a quick BFC to FFC, and dropping the back knee forward. Work on
keeping your chest closed off up until the final action of the throw is another great cue
to add here while you are hopping through each phase.
Hard picks are the best way to work on hip shoulder separation because it is a quick drill
at a lower angle, where you can really try to feel that separation, stay closed, feel the
lower body quickly rotating forward, and the upper body uncoiling violently right as the
lower body is in the proper place.
TO SEE EXACTLY HOW WE USE THESE DRILLS IN OUR TRAINING, WATCH THE VIDEO BELOW!
To view my free course click here
To sign up for online javelin coaching, click here
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