Medicine-Ball Overhead Throw
Explosive full-body exercise! Build power and core strength with the Medicine-Ball Overhead Throw. Perfect for athletes!
The Medicine-Ball Overhead Throw is a compound exercise that mainly works the chest and back, with help from the traps and triceps. You'll need: medicine ball.
Required Equipment
Medicine-Ball Overhead Throw Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Medicine-Ball Overhead Throw Variations and Alternatives
How to do the Medicine-Ball Overhead Throw
Medicine Ball Overhead Throw (Plyometrics)
Positioning
Starting Position: Stand with your feet shoulder-width apart.
Hold the medicine ball in both hands, keeping it close to your chest.
Movement
Preparation: Bend your knees slightly and engage your core muscles. This will help stabilize your body during the exercise.
Back Swing: As you prepare to throw, push the medicine ball back between your legs. Make sure to pivot your hips slightly to gain momentum.
Overhead Throw: In one fluid motion, swing your arms forward and upward, thrusting the medicine ball overhead. Aim to extend your arms fully above your head while using your legs for added power.
Follow Through: Allow your arms to drop naturally after the throw, maintaining balance.
Catch (if doing with a partner): If you have a partner, they should catch the ball as it comes down. If you're throwing against a wall, be ready to catch it back.
Tips
Focus on a smooth and controlled motion.
Ensure your core stays engaged throughout the exercise for better stability.
Start with lighter medicine balls until you feel comfortable with the movement before progressing to heavier weights.
Repetitions
Aim for 8-12 repetitions for 2-3 sets, resting for 1-2 minutes between sets.
Medicine-Ball Overhead Throw FAQs
What muscles does the Medicine-Ball Overhead Throw work?
The Medicine-Ball Overhead Throw mainly works the chest and back, with help from the traps and triceps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Medicine-Ball Overhead Throw?
Medicine ball.
Is the Medicine-Ball Overhead Throw a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Medicine-Ball Overhead Throw go on?
It belongs on push day in a push/pull/legs routine.
What are some Medicine-Ball Overhead Throw variations and alternatives?
Similar exercises include the Baseball Hit, Behind-Head Ball Slam, Medicine-Ball Overhead Catch & Throw and Medicine-Ball Against-Wall Chest Pass.
Training calculators
Work out the numbers behind your training before your next session.