Exercise

Medicine Ball Overhead Throw

Also known as: medicine ball catch and overhead throw, overhead med ball throw, med ball slam throw

Medicine Ball Overhead Throw is a compound exercise for the lats. Main target: lats. Also works: upper abs and anterior deltoid. Equipment: medicine ball.

EquipmentMedicine ball

TypeCompound (multi-joint)

MovementPull

CategoryPlyometrics

Muscles worked

Primary

Lats

Secondary

Upper abs Anterior deltoid

How to do it

Stand facing a wall or a partner holding a medicine ball overhead with both hands, arms extended.
Step forward slightly and throw the ball forcefully forward and down, driving with the lats and core.
Catch the ball on the rebound (or have your partner return it), bring it back overhead.
Repeat immediately for the desired number of throws.