Exercise

Standing Two-Arm Overhead Throw

Also known as: standing two arm overhead throw, overhead med ball throw forward, overhead toss med ball, wall ball overhead throw

Standing Two-Arm Overhead Throw — position 2

Standing Two-Arm Overhead Throw is a compound exercise for the shoulders. Main target: anterior deltoid. Also works: lower lats, middle chest, triceps lateral head and triceps long head. Equipment: medicine ball.

EquipmentMedicine ball

TypeCompound (multi-joint)

MovementPull

CategoryPlyometrics

Muscles worked

Primary

Anterior deltoid

Secondary

Lower lats Middle chest Triceps lateral head Triceps long head

How to do it

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