There isn’t one grip used across athletics. A sprinter holds no equipment at all, while a shot putter, discus thrower, javelin thrower and hammer thrower each need a different hand position to control the implement. If you’re asking about a particular event, the right grip depends on what you’re holding—and what the grip needs to do.
In track and field, grip matters most in the throwing events. A sound grip helps you keep the implement secure through the approach or turns, then release it cleanly. Holding too tightly can restrict the wrist and fingers; holding too loosely can cost control. Here’s how the main grips work.
Shot put: supported by the fingers
The shot is placed at the base of the fingers, not buried in the palm. The fingers are close together or slightly spread, with the thumb helping steady the shot. The athlete brings it firmly against the side of the neck, just below the jaw, and keeps the elbow lifted.
This position lets the thrower drive the shot away from the neck in a pushing action. If it sits deep in the palm, the wrist can bend back under its weight and the release may become a slower, less direct shove. A beginner can practise the position with a lighter training shot, checking that the shot stays supported by the fingers and touches the neck before the put.
Discus: balanced across the fingers
For the discus, the hand spreads across the rim so the disc rests against the fingers. The thumb sits on top to steady it, while the fingers curl over or around the edge. The discus should feel supported rather than clenched in the palm.
At release, the athlete lets it roll off the index finger, producing the rotation that helps the discus fly steadily. A tight squeeze can interfere with that smooth release. The exact finger spacing varies with hand size, so the useful test is whether you can hold the discus securely and let it roll out without forcing the wrist.
Javelin: three common grips
The javelin is held on its cord grip, with the palm facing upward or slightly inward as the athlete carries it. Three traditional options are the American, Finnish and fork grips. They differ in which fingers apply pressure around the cord; athletes choose the one that feels secure and allows a clean release.
| Grip | Basic hand position | What to keep in mind |
|---|---|---|
| American | Thumb and index finger take the main hold around the cord. | A familiar option for many beginners; keep the hold secure without squeezing hard. |
| Finnish | Thumb and middle finger take the main hold around the cord. | Can suit athletes who find this finger position more comfortable or controlled. |
| Fork | The javelin sits between the index and middle fingers around the cord. | Often gives a clear sense of control through the carry and release. |
No grip automatically produces a longer throw. A javelin must leave the hand cleanly and point in a legal direction, so comfort and repeatability matter more than choosing a style because it sounds advanced. Practise at low speed first, ideally under a coach’s supervision; javelin throwing requires space and careful attention to safety.
Hammer: both hands on the handle
Hammer throwers hold the handle with both hands. A right-handed thrower commonly places the right hand over the left, though individual hand placement can vary with technique and comfort. The fingers close around the handle, and the thumbs help secure the hold.
The grip must stay firm as the athlete swings the hammer and turns, but the arms should not be rigid. Excessive tension makes it harder to maintain a smooth orbit and rhythm. Because the hammer places considerable force on the hands and handle, beginners should learn the hold and movement with a coach and suitable equipment, not improvise with a heavy implement.
What about running and jumping events?
Most athletics events do not use a hand grip. In sprinting and distance running, the hands stay relaxed, usually with the fingers loosely curled and the thumb resting naturally. A clenched fist can add tension through the hands and arms; an exaggerated open hand can also feel awkward. Aim for a relaxed shape that moves comfortably with your stride.
Long jump, high jump and pole vault have different needs. Jumpers generally do not grip anything during their approach or take-off. Pole vaulters, however, hold the pole with both hands at set positions along its length. Their spacing and hand placement are taught as part of the approach and plant, and depend on the athlete’s size, pole and technique. There is no single hand position suitable for every vaulter.
Relay runners also handle equipment: the baton is carried securely in one hand and passed within the exchange zone. The runner’s grip should allow a controlled exchange without slowing or reaching awkwardly. Teams practise the same handoff pattern repeatedly so the outgoing runner can receive the baton confidently.
How to find the right grip
- Start with the event. The shot, discus, javelin and hammer all require different hand positions.
- Prioritise control. The implement should feel secure through the movement without unnecessary squeezing.
- Practise the release. A grip is only useful if it lets you release the implement smoothly and safely.
- Ask a qualified coach to check it. Small adjustments to finger placement can make a noticeable difference, especially in throwing events.
Related Articles
- What Equipment Was Used in Early Athletics?
- What Is Home Advantage in Athletics? Factors and Impact
- What Do Boundary Lines Mean in Athletics? A Simple Guide
Frequently Asked Questions
Is there one standard grip used in athletics?
No. Grip depends on the event and equipment. Throwers use event-specific grips, while runners usually keep their hands relaxed rather than gripping anything.
Should a shot put sit in the palm?
No. It should be supported mainly by the fingers and held against the neck. Avoid letting it sink into the palm, where it can put the wrist in a poor position.
Which javelin grip is best for beginners?
There is no universal best choice. Try the American, Finnish and fork grips with a coach, then use the one that feels secure and allows a controlled release.
How should I hold my hands when running?
Keep them relaxed, with the fingers loosely curled and the thumbs resting naturally. Avoid tightly clenching your fists or forcing your hands into a rigid position.
Final Thoughts
Athletics has no all-purpose grip: the right hand position depends on the event. Throwers need to secure and release their implement efficiently, while runners generally benefit from relaxed hands. Learn the grip for your discipline, practise it at a manageable pace and get feedback before adding speed or force.
Aiden Cross is a sports writer and editor at BeliveSports, covering a broad range of sports with a focus on clear, accurate, and practical information. His work covers rules, techniques, player roles, competitions, equipment, statistics, and the details that help readers better understand how different sports are played. Aiden takes a research-driven approach to sports writing, using reliable sources and established sporting information to provide context rather than simply repeating surface-level facts. His goal is to make complex topics accessible while maintaining the accuracy and depth expected by knowledgeable sports fans. At BeliveSports, Aiden contributes to the site’s editorial standards by focusing on accuracy, clarity, useful context, and reader-first explanations.