The spear throw has the highest failure rate of any Spartan obstacle. Estimates vary, but most course reports suggest over half of all racers — including experienced ones — miss the target on any given race day.
That means the spear throw hands out more burpee penalties than any other obstacle on the course. It’s a 15-second obstacle that costs you 3-5 minutes of burpees when it goes wrong. If you’re racing competitively, those lost minutes are devastating. If you’re racing for fun, 30 burpees on tired legs is nobody’s idea of a good time.
The good news: the spear throw is trainable. Most people miss because of technique, not ability. Here’s how to fix it.
Understanding the Obstacle
The setup: you stand behind a line, roughly 20 feet from a hay bale target. You throw a spear (essentially a broom handle with a blunted metal tip) overhand, attempting to stick it in the bale. The spear must stick to count.
The target is large — a standard hay bale is about 3 feet wide and 4 feet tall. The challenge isn’t accuracy (the target is big) or strength (20 feet isn’t far). The challenge is throwing mechanics and mental composure under fatigue and pressure.
The Technique
Grip
Hold the spear at about the balance point — roughly one-third of the way from the back end. Your grip should be firm but not death-grip tight. Think of holding a hammer: secure enough that it won’t fly out, loose enough that your wrist can snap through the throw.
Place the spear along your palm with your fingers wrapping around the shaft. Your index finger can extend slightly along the spear for directional control, or you can use a full-wrap grip. Both work — use whatever feels more natural.
Stance
Face the target square. Dominant foot slightly back, weight on your back foot. Feet about shoulder-width apart. You’re not throwing a baseball from a mound — keep it simple and stable.
The Throw
Step 1: Load. Bring the spear back behind your ear, elbow high, arm at roughly 90 degrees. The spear should be parallel to the ground or angled very slightly upward.
Step 2: Drive forward. Transfer your weight from back foot to front foot. Your hips rotate first, then your torso, then your arm — just like a throwing motion in any sport.
Step 3: Release. Release the spear when your hand passes your ear, aiming directly at the center of the bale. The release point is the most critical moment — too early and the spear goes high, too late and it goes low.
Step 4: Follow through. Your arm should continue forward and down after release, like you’re reaching toward the target. A strong follow-through keeps the spear on a straight trajectory.
The Most Important Detail
Throw through the target, not at it. Imagine your hand is reaching into the center of the hay bale. This mental cue prevents the short-arming that causes most misses. Commit to the throw. Tentative throws miss.
Common Mistakes
Throwing too hard. The target is 20 feet away. You don’t need to throw the spear at 60 mph. A controlled, accurate throw at moderate speed sticks more reliably than a cannon shot that wobbles through the air. Dial it back to 70% power and focus on a straight trajectory.
Dropping the elbow. A low elbow creates a sidearm throw that sends the spear on a horizontal arc instead of a straight line. Keep your elbow up — think “high elbow, straight line.”
Releasing too late. The most common miss is low-and-short. This usually means the spear was released too late in the throwing motion. If you’re consistently missing low, release slightly earlier.
Looking at the throw instead of the target. Your eyes should be locked on the center of the hay bale from the moment you approach the line until after the spear has left your hand. Don’t watch your arm — watch the target.
Rushing. You’re tired, there might be a line, and the pressure is on. Take a breath. Line up your stance. Focus on the target. One good throw beats two rushed ones.
How to Practice
Most people never practice the spear throw because they don’t have a spear. You can improvise:
PVC pipe + hay bale (best simulation): Buy a 6-foot length of 1-inch PVC pipe (under $5 at any hardware store). Find or buy a hay bale (farm supply stores, $5-10). Set up in your backyard and throw. This is essentially the exact obstacle experience.
Broomstick into a cardboard box: An apartment-friendly alternative. Tape a cardboard box to a fence or wall at hay-bale height and throw a broomstick at it from 20 feet. You’re practicing the mechanics, not the actual sticking.
At an OCR gym: Many OCR-specific training facilities have spear throw stations. If one exists near you, a monthly membership or drop-in just for spear practice is worth it.
Practice 10-15 throws per session, 2-3 times per week for a month before your race. That’s roughly 100+ throws — more than enough to build confidence and groove the mechanics.
Race Day Execution
When you approach the spear throw on course, take your time. Pick up the spear and find the balance point. Take a breath. Set your stance. Lock your eyes on the center of the bale. One smooth, committed throw.
If you stick it, ring the bell and move on. If you miss, do your burpees without frustration — you’re far from alone — and make a mental note to practice before the next race.
The spear throw is beatable. It just requires specific practice that most people skip. Don’t skip it.
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