Lancaster, NY - Ahead of the annual Rock N' Roll Throwoff, we decided we'd chat with two of the best female shot putters in the country. Jess Dhaliwall of Frontier opened up her season with a monster 47-7, which still stands as US #3. Behind her, is McKenzie Kuehlewind of Lancaster, who is NY #2, as well as US #7 with her toss of 44-6.5. While NY has two other girls in the top 20 nationally for the event, it seems as these two throwers are enjoying the intersectional friendly rivalry created by the big tosses.
Photos by Bill Wende, Section6Runs
I recently chatted with two of New York State’s premier shot and discus throwers: McKenzie Kuehlewind of Lancaster and Jess Dhaliwal of Grand Island.
Their infield exploits are impressive. Kuehlewind placed third in the Federation in the shot put this past spring with a 42’3.5” toss—just missing a place on Larry Byrne’s All-Time list— and, as a capstone to her high school career, will be looking to contend for indoor and outdoor titles in the upcoming months. Dhaliwal also found her way onto the medal stand at Middletown, heaving a 41’10.25” mark and earning a fourth place showing among public, private and Catholic schools.
At a Section VI developmental meet in late-December, however, Dhaliwal exacted her revenge, outdistancing Kuehlewind 44’6.5” to 47’7” in the shot put. Not only were both marks massive personal records for the girls, but both Dhaliwal and Kuehlewind also secured themselves on Byrne’s all-time New York performer lists. Dhaliwal notched herself in at fourth all-time, while Kuehlwind affixed her name at number fourteen. Both girls look to contend for state crowns this year, so let’s familiarize ourselves with these two standouts, looking at how they happened upon this sport, why they still compete in it, and what it means to be a high school thrower in Western New York.
MileSplit NY (“MSNY”): So, why track and field? How did you find yourself in a shot put circle?
Jess: I started off as a serious basketball player. I went to states my freshman year with the basketball team and track was really just supposed to keep me busy in the spring. However, sophomore year I tore my ACL. The rehab process was brutal and since then I decided I was going to solely pursue track—the more I threw, the more I wanted to throw farther. The rest is history.
McKenzie: It's funny because Coach Rak (Lancaster throws coach) and I, to this day, often joke about this. In seventh grade, following my first basketball season, I decided to run track just to stay in shape. The second week of practice, while running at the high school, Coach Rak pulled me aside. I was nearly shaking I was so intimidated but we had a three sentence conversation I will never forget. He asked me: "Do you like running?" I replied with something like, "Well yeah I guess, I'm just doing it to stay in shape." Then he flat out told me, "Good, cause you're done." And I never ran at a track practice again (laughs). I went home and asked my parents and they told me if I wanted to give it a shot, that it was fine with them. A few short weeks later I was pulled up to varsity and the following winter I ended my short-lived basketball career to be a two-season thrower. As for a primary event, any one of my teammates can tell you how much I despise the discus compared to other throwing events. However, despite my lack of fondness for it, I do give it my best effort and spend a ton of time drilling it because no matter what event, throwing a PR is worth every ache, pain, and drill required.
MSNY: It’s been a smooth transition from the basketball court to the track infield for both of you. Are you full-time track & field athletes now, or do you participate in other sports?
McKenzie: Other than track, I've played field hockey through the fall for six years, starting in seventh grade. It's always been a passion for me even though it’s at the other end of the spectrum, due to it being a team sport as opposed to an individual one. Over the years I have found things I liked more about each one and I am happy with my decision to pursue both sports because they provide a great balance.
MSNY: Any preference between the discus and shot put?
Jess: I don’t really think either the discus or shot put take a priority for me. They’re pretty equal in my opinion and I perform at roughly the same level in both events. Although the days I love discus I tend to hate shot put and vice versa.
McKenzie: The shot put has always been my favorite. While there are days it is my worst enemy, I simply love the way the shot put is thrown and how it feels. My number one preferred event though has to be the indoor weight throw. There is just something about it that the shot put, and especially discus, will never contend with.
MSNY: What appealed to you about throwing? How is it unique from other sports in which you’ve competed?
Jess: A lot of people write off throwing as easy, but it’s very challenging. That challenge appealed to me. You always have to be working on something, whether it’s strength or footwork. Plus, I like that I don’t have to depend on other people. In basketball if one person slacked, the whole team suffered and there was nothing you could do about it. With throwing, I know that my performance is up to me. My success revolves around whether I gave 100% lifting that week or if I really tried to correct my form. When I don’t do these things, then it’s up to me to correct them.
McKenzie: Though not much of an "appeal," when I spent those very few days running at the high school, I constantly wondered who the people in the middle of the track were and what in God's name they were doing. And then once I joined, what appealed to me was the ability to move up in the rankings. I also really enjoyed and still do enjoy that it is only you in the circle. Other than relays, which still aren't quite the same as team sports, you don't have to rely on everyone or anyone else to give their best effort in order to win.
MSNY: What do you consider your greatest athletic accomplishment to date?
Jess: The first time I broke 40 feet. It seemed to have an imaginary wall that took me forever to throw over.
McKenzie: I consider my greatest athletic accomplishment being able to compete in the state meet six times. During my freshman year when I qualified and took second at sectionals, I was so excited to go and even managed to place sixth. Since then I've simply tried to move up and managed to get as high as third. Though I have some tough competition, I do hope to continue my climb.
MSNY: What is it about throwing in Western New York? Coach Jim Garnham at the University at Buffalo has produced a number of Division-I All-Americans through the years, and Section VI always seems to churn out capable throwers. The State record holder in the shot put, Melissa Kurzdorfer—a recent Lancaster grad now competing as a Nittany Lion—comes to mind. Is there a common thread between the throwing successes at the prep and collegiate levels out here off of Lake Erie, or is it just a coincidence?
Jess: There is definitely a correlation. A lot of the throwers that went to UB or other schools from Section 6 are always giving back. Many of them give awesome advice and are always willing to help. Plus there has always been such a high level of throwing before us, which sets a standard for us. I’ve been going to the UB and Lancaster throwing camps forever and making connections with all the UB athletes and other athletes from the Section, which just adds to the experience. There are also so many coaches in the area that are knowledgeable, so it’s hard not to learn something. I think you’d understand if you ever went to a Section VI invitational. The throwers are loud and we all support each other. You even see coaches from other schools giving advice.
McKenzie: The common thread is by no means coincidence, but rather it is the impressive ability to pay it forward. Words cannot explain my admiration for Coach Garnham. I give him full credit as basically the founder of Section VI throwers. When he coached at Sweet Home High School, along with Pat Wyatt, he allowed throwers from any school to come to practice. That was how my coach, George Rak, ended up there and I think that played a huge role in Coach Rak deciding to coach at Lancaster. I give Coach Rak an insane amount of credit as well. One thing that makes him so unique is that he is not a "cookie cutter" coach. He does not force all of his athletes to look the exact same going across the circle. He instead combines the necessary basics with the ability of each individual thrower, and I truly think that's why so many throwers, including Melissa, have been so successful.
Jess: Couldn't agree more! The precedent that Coach Garnham and Coach Wyatt left is something very rarely seen. Without that I would never be where I am. Coach Wyatt helped out at my school because another coach was on medical leave during my freshman year and he really took me under his wing. He introduced me to Lancaster through a camp, introduced me to Paul Childress at Absolute Performance and really helped me see the extent of throwing in Western New York. From there I got to know Coach Rak and at first the whole Lancaster team seemed so intimidating, but Coach Rak definitely became someone I've come to admire, both as a coach and person. So really without Western New York throwing being what it is, there's a good chance you wouldn't be interviewing me
MSNY: McKenzie, you are just one athlete in a long line of Lancaster throwers who have excelled through the years. What does it mean to be a Redskin Thrower?
McKenzie: I could talk all day on what it means to be a Redskin Thrower. If I had to sum it up though, I would go with an honor. Every time I wear the logo I walk a little taller, think a little more clearly, and have my chin tilted just a tad higher. While it requires responsibility, respect, dedication, determination, respect, especially sacrifice and many more demanding qualities, it is more than worth it. The logo is respected and well-known and it's each Redskin thrower's job to maintain a respectable reputation. On the snappier side, it means to be part of a family. Though only one of us competes out of a circle at a time, I've never been so close with people. I have met my best friends through this sport and I see almost all of my teammates nearly the same way I do my siblings. We spend a lot of time together, make a lot of memories, and are always there for each other. I am very proud to be a Redskin Thrower and I always will be.
MSNY: I want to bring up Melissa Kurzdorfer again—not only the greatest Redskin Thrower of all time, but the greatest prep New York thrower we have ever seen. You were both obviously underclassmen when Melissa Kurzdorfer took the State by storm in 2010. What sort of impact did that have on your development as athletes?
Jess: I actually never saw Melissa throw her senior year, but I know her pretty well from her visits back home. She really set the bar high and so that made me demand more out of myself.
McKenzie: Having someone like Melissa as a teammate was honestly a gift. She not only became one of my very good friends, but she really took me under her wing with regard to adjusting to this sport. She spent a lot of time working with me on drills and helping me with practice. We even spent some summer days getting together and she continues to help me out even though she has entered the college world. Melissa was a huge mentor to me and I can't say enough about how much of a blessing it was to have someone like her around. If not for her, I don't think I'd be in the spot I am today.
MSNY: I'll be honest, I'm just now getting reacquainted with the New York track scene. When someone recommended a feature on you two, my initial reaction was, “Okay, I'm interviewing two of the top throwers in the state, and they’re both from the same section. The theme here will be that of a rivalry.” Sure enough, I checked both of your marks from the past few State meets and you guys are always neck-and-neck. But stats aside, you are the ones in that shot circle every weekend. Would it be fair to label it a rivalry?
Jess: In the circle? Definitely. Although that’s as far as our rivalry goes. Kenz and I are actually really good friends. That doesn’t mean we’re always nice. Quite honestly, we have some mean jokes for each other, but that’s how our friendship works. She’s also big on always correcting grammar, so that’s annoying, but besides that she’s kind of bearable (laughs). All jokes aside it's nice to have a strong friendship with someone you also compete with and it helps push both of us.
McKenzie: Going along with what Jess said, our rivalry exists solely in the circle. While we've admitted to each other that once we step in the ring we’re basically mortal enemies who hate each other with every ounce, the second we’re out of the circle is the second those feelings cease. Jess is truly one of my best friends. We talk almost every day and she comes to practice with us about three days a week. We constantly joke around with each other and even though are jokes get pretty brutal, we basically know we’re both on the same page.
MSNY: Just how heated does this rivalry get?
McKenzie: At meets we have received multiple perplexed looks from people who overhear our harsh jokes to each other clearly wondering if we're being serious, but that's just how we are. It's great to have someone who pushes you so much in the circle as competition, and to also have someone who lives essentially the same life as you that you can talk to and joke with.
Jess: I think we both find ourselves to be disappointed when the other isn't at the same meet because of how much we push each other. If you ask me, because we're such good friends we don't have a problem being such rivals in the circle. We both know how much work the other puts in and it increases my respect for Kenz as a competitor, but at the same time it also makes us better friends because usually were putting that work in together.
MSNY: You're both seniors now. Looking back at your careers, can you identify a first chapter in this rivalry—be it a dual meet, a Saturday invitational or whatever?
Jess: I remember looking up Kenzie on Section6Runs.com and, initially, I did not like her at all. I mean really who would like their biggest competition? We saw a lot of each other and we were always respectful to each other as competitors. It’s funny because now we go to meets and we both crack jokes at each other all day and some people find it hard to decipher if we hate each other or not. Just to set the record straight, we’re both good friends! I practice at Lancaster a lot with Coach Rak so we see each other often. We actually just went out to breakfast last week.
McKenzie: I actually don't recall the first time I competed against Jess, but I do recall a practice when Coach Rak told me, "That girl from Grand Island is coming for you, basketball or not, this coming outdoor." Following that I developed a disliking for her. I kept a close eye on her stats and basically just accepted I had some good competition my age.
MSNY: Do either of you have a pre-competition ritual?
Jess: It’s kind of weird, but I never typically wear matching socks, but on the day of competition I have to be wearing matching socks. I also like having the same morning routine, specifically for meet days. It’s not anything crazy, but having the same routine every time I compete helps calm my nerves, while at the same time helping me to focus on the meet.
McKenzie: I don't have a specific ritual per se. I have to shower every morning, especially meet days, and I have a pretty set in stone warm-up I use every time I compete. Other than that it's just the usual visualization before the throw.
MSNY: Have either of you made a college choice? If so, where are you heading and what appealed to you about that school?
Jess: I am verbally committed to the University at Buffalo and will sign on February 5th. The academic side is most important for me. I wanted to be sure I would be comfortable with that aspect of the college experience before I even thought about the athletics, and the biomedical engineering program is what interested me about UB. Athletically I don’t even think I have to explain how great of a throwing program they have under Coach Garnham. Plus they also have a great weight lifting program under Nate Harvey. I’ve been to the campus numerous times for track and field camps and I love the atmosphere. I still took three other official visits, but nothing felt as comfortable as UB did.
McKenzie: Contrary to Jess, I have not made a choice yet. Relating to throws, UB is currently my only consideration and I have been in close contact with the coaches there about possibly throwing in college. Academically, UB has an Exercise Science program I would likely undertake. I also hope to go to UB Medical School, so the idea of attending undergrad there is very tempting. My other consideration is Mercyhurst. They have a truly appealing Sports Medicine program and I would possibly play field hockey there. I currently am not edged towards either school, but I will say that when I do make a decision, it will be a very well thought out one with the heaviest emphasis on my education.
MSNY: I was on the UB Track and Field team for a few years and I can say from experience that not only does Coach Garnham develop his athletes, but there is also a lot of camaraderie among the throwers. If you both decide on UB, you will be in good hands. I know that you spend your winter weekends in field houses and your spring weekends trackside, but what do you do in the off-season? Do either of you participate in a fall sport? How about the summers?
Jess: Throwing-wise I back off a lot in terms of reps because throwing all year long can get mentally draining, but I continue to drill and do footwork. I didn’t even come close to ending last year the way I wanted to, so I really threw myself into training over the summer and the offseason. I think the big difference was my weight lifting at Absolute Performance. I was in the gym four days per week power lifting and conditioning and I got a lot stronger and overall became a better athlete. It’s actually pretty crazy to think about the countless hours of training that are put into six throws, permitting you even go to finals.
McKenzie: This past summer was the hardest I have ever trained in an offseason. I attended three throwing camps, one of which was down in Georgia, and did some independent lifting on my own. A couple of my teammates and I trained with Mike Gill four morning a week from 7-8. While most high school students were sleeping, I got in great workouts and my strength increased notably. Along with camps and lifting I made sure to spend at least a couple days a month just casually throwing. A mental break is truly necessary so I have always tried not to overdo the throwing over the summer. As for the fall, as earlier stated, I have a true love for field hockey.
MSNY: Jesse, I know you had a breakthrough performance the first meet of the year. Tell me about that experience. Did you expect to have the fitness for that kind of toss, or did it surprise you?
Jess: I knew without a doubt that physically I was much better than last year, however the mental game and learning how to truly be a competitor is something I’ve always struggled with. It’s something that every athlete has to figure out and I think I got the hang of it this year. I realized that I’m my own biggest competitor and the goal is to beat myself every week, whether that’s finally getting a certain part of the footwork, making gains in the weight room, or just getting out there and throwing a PR. Quite honestly though, every time I throw a PR I always feel surprised because whoever said that “your farthest throws feel the most effortless” was right.
MSNY: What are your goals for this indoor season and the upcoming outdoor season? Do you have specific marks in mind?
Jess: The goal is to keep moving forward and to keep improving, but the biggest goal is to enjoy what I’m doing. The indoor season is long and jumping right into outdoors from nationals is always mentally and physically exhausting. I expect there to be frustrating practices, but overall I don’t want to lose my curiosity to learn and get better at the sport. Getting a perfect throw is unheard of. I've had the pleasure of going to a Mac Wilkins camp (a former world record holder in the discus) and on the world record throw he pointed out six different things he did wrong. So for me the goal is to stay curious and grow as an athlete. As for a specific number the goal is to join the 50 foot club. I want to walk away from my senior year satisfied with my results because of the work I put in. I know it’s going to take a lot of hard work, but I’m ready for it.
McKenzie: For me, I'm really just trying to throw farther and farther each and every day at practice and especially at meets. My top goals for indoor would be to win states, win sectionals for the weight throw, and earn All-American status at Nationals. For outdoors I hope to make it to the top of the podium again in shot and somewhere admirable for the discus.
MSNY: Thanks for answering my questions. Best of luck to both of you this season and beyond!