Smart Workout Diary

Medicine Ball Two-Arm Overhead Throw

The Medicine Ball Two-Arm Overhead Throw is an explosive full-body throwing movement performed by driving a medicine ball from overhead with both hands. It primarily develops shoulder power while also using the legs, hips, core, and arms to transfer force. It can support upper-body power, athletic coordination, and explosive conditioning.

Demonstration

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

Instructions

  1. Choose a clear throwing area and use a medicine ball you can control securely. Stand with feet about shoulder-width apart, holding the ball with both hands.
  2. Set your position by bracing your abdomen, keeping your chest lifted, and bringing the ball overhead with elbows slightly bent.
  3. Drive through the floor by extending your ankles, knees, hips, and arms together, then release the ball overhead in the intended clear direction.
  4. Finish under control with a balanced stance and soft knees. Retrieve the ball only after it has stopped, then reset before the next repetition.
Muscle Group
Shoulders
Other Muscle Groups
Triceps, Glutes, Quads
Type
Plyometric
Mechanics
Compound
Equipment
Other
Difficulty
Intermediate

Technique tips

  1. Use an appropriate ball: start light enough to throw explosively without losing control or arching your lower back.
  2. Coordinate the whole body: generate force from the legs and hips rather than relying only on the arms and shoulders.
  3. Protect the space: never throw toward people, fragile objects, or an area where the ball may rebound unpredictably.
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