Smart Workout Diary

Medicine Ball One-Arm Overhead Throw

The medicine ball single-arm overhead throw is an explosive throwing drill performed by driving a medicine ball overhead with one arm and releasing it into a clear, appropriate throwing area. It primarily develops shoulder power and coordination, with assistance from the triceps and core. It can support upper-body explosiveness for throwing and athletic movements.

Demonstration

Medicine Ball One-Arm Overhead Throw — demonstration 1
Medicine Ball One-Arm Overhead Throw — demonstration 2

Instructions

  1. Prepare a clear throwing area and use a medicine ball that you can control securely with one hand.
  2. Stand tall with feet about shoulder-width apart, brace your abdomen, and hold the ball near one shoulder with the working elbow bent.
  3. Drive through your legs and extend the working arm upward, keeping the shoulder controlled as the ball travels overhead.
  4. Release the ball at the end of the upward drive into the clear throwing area, then follow through without twisting or overextending your lower back.
  5. Retrieve the ball only after it has stopped moving, reset your position, and complete the planned repetitions before switching arms.
Muscle Group
Shoulders
Other Muscle Groups
Triceps
Type
Plyometric
Mechanics
Compound
Equipment
Other
Difficulty
Intermediate

Technique tips

  1. Choose a manageable ball: power should come from a fast, controlled action, not from straining to handle excessive weight.
  2. Keep your ribs down and abdomen braced as the arm rises to limit excessive lower-back arching.
  3. Do not throw when anyone is in the landing area, and never try to catch a rapidly returning ball overhead.
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