Medicine Ball Standing Overhead Throw
Description
The medicine ball standing overhead throw is a power exercise where you stand and throw a medicine ball forward from an overhead position, using your core, lats, and hip drive to generate maximum velocity. It is similar to a soccer throw-in motion and builds full-body explosive power.
Equipment Required
Medicine Ball Standing Overhead Throw Instructions
- Stand with feet staggered (one foot forward, one back) facing a wall or open space.
- Hold a medicine ball overhead with both hands, arms extended.
- Lean back slightly, loading the throw.
- Drive forward by stepping into the throw and whipping the ball forward using your core and lats.
- Release the ball at the peak of the throw for maximum distance or velocity.
- Follow through with your arms and body.
- Retrieve the ball and repeat.
- Use maximum effort each throw. Aim for 6 to 10 throws per set.
Medicine Ball Standing Overhead Throw Form & Visual
Medicine Ball Standing Overhead Throw Benefits
- Builds full-body explosive power
- Develops core and lat power
- Similar to soccer throw-in — sport-specific
- Excellent for athletes
- Engaging power exercise
- Time-efficient
Medicine Ball Standing Overhead Throw Muscles Worked
- Latissimus dorsi
- Rectus abdominis
- Anterior deltoid
- Triceps brachii
- Hip flexors
- Core
Medicine Ball Standing Overhead Throw Variations & Alternatives
- Med Ball Overhead Throw
- Med Ball Slam
- Med Ball Backward Throw
- Kneeling Overhead Throw
- Soccer Throw-In
