Standing Two-Arm Overhead Throw

Also called medicine ball overhead throw, soccer throw and overhead med ball throw.

Works

Shoulders, plus chest and lats

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.

1. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
2. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Cues

• Ball reaches back behind the head.
• Step and throw hard.
• Use the whole body.
• Follow through at the hips.

Common mistakes

• Throwing with arms only.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Swap for