Coach Jeremiah is a major, competitive obstacle course racer and since he won’t tell you himself, we will do it for him. He’s a phenomenal athlete which is why we are tapping into his knowledge and experience to help all of us stay fit and use this time at home to hone our skills and train for our next race.


The most failed obstacle in the Spartan is the spear throw. It’s technical, difficult and can be hard to train for. So, we asked Coach Jeremiah for his tips on how to ‘nail’ the spear throw.



First step: make your own spear!


What you need:

  • Replacement rake handle
  • 40 penny galvanized nail
  • Epoxy


Here is what you do:
Cut the head of the nail off with a metal cutting saw and slide it into the top of the rake with some epoxy. Wait for it to dry for about twenty minutes and you’ve got yourself a Spartan spear.


Now you have a spear, here’s how to throw it:
Coach Jeremiah says to focus on five primary things when training for your spear throw – balance, grip, aim, approach and trajectory.


  1. Balance: hold the spear with even balance on each side. As you practice this skill you’ll find that sweet spot that feels just right for you.
  2. Grip: Your thumb should be on the bottom side of the spear.
  3. Aim: Start with your body facing the target with your dominant foot facing forward. Then point your non-throwing arm at the target while you pull your throwing arm straight back to prepare for the approach.
  4. Approach: Step toward the target to give yourself some more momentum.
  5. Trajectory: This is probably the biggest challenge for most athletes. Don’t throw the spear like a baseball because you’ll come across your body on the follow through. Instead think about throwing it like a dart. Take your arm up and back, step toward the target and throw it like a dart.


And that’s all there is to it! Have questions for Coach Jeremiah? Let us know on our social channels. Good luck, team In-Shape!


Remember to stay safe with this type of training and only throw in a direction away from people, pets, homes, and other things that could be damaged or injured. Also abide by your city’s guidelines on being and training outside during this time.