Standing Power Throw
Explosive full-body exercise! Build power & coordination with the Standing Power Throw. Great for athletes & functional fitness.
The Standing Power Throw is a compound exercise that mainly works the chest and back, with help from the core and triceps. You'll need: medicine ball.
Required Equipment
Standing Power Throw Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Standing Power Throw Variations and Alternatives
How to do the Standing Power Throw
Begin by standing with your feet shoulder-width apart.
Hold a medicine ball with both hands in front of your body at waist level.
Squat down slightly by bending your knees and pushing your hips back while keeping your chest up.
Rapidly extend your legs and hips while simultaneously swinging the ball up to chest height.
Explosively push the ball out and upward with your arms as hard as you can, throwing it as far behind you as possible.
Make sure to follow through with the movement, allowing your body to naturally move forward after the release of the ball.
After you release the ball, step forward or run a few steps to counter the backward momentum.
Retrieve the ball, reset your starting position, and repeat the throw for the designated number of repetitions and sets.
Warm up thoroughly before attempting the throw.
Ensure that there's a safe area for throwing the ball without risk of injury to others or damage to property.
Use a medicine ball weight that is appropriate for your strength and skill level.
Focus on form and controlled movements to avoid any strain or injury, particularly to the lower back and shoulders.
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Standing Power Throw FAQs
What muscles does the Standing Power Throw work?
The Standing Power Throw mainly works the chest and back, with help from the core and triceps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Standing Power Throw?
Medicine ball.
Is the Standing Power 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 Standing Power Throw go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Power Throw variations and alternatives?
Similar exercises include the Baseball Hit, Battle-Rope Power Slam, Behind-Head Ball Slam and Body Throw.
Training calculators
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