Overview
How to do it
- 1
Stand with your feet about shoulder-width apart and face a solid wall or a partner.
- 2
Grip the medicine ball securely with both hands.
- 3
Bring the medicine ball overhead, keeping your elbows bent back.
- 4
Drive the ball overhead with force and throw it straight toward the wall or your partner.
- 5
Generate power from your whole body by using your legs, hips, and core.
- 6
Throw the ball high and with authority.
- 7
Once you release the ball, move quickly to catch it as it bounces back from the wall or is passed back by your partner.
- 8
Track the ball with your eyes and stay ready to respond.
- 9
The moment you catch it, go straight into the next throw.
- 10
Continue the Medicine Ball Overhead Throw for the target number of reps or for a set time.
Form tips & common mistakes
Warm up thoroughly before you start so your muscles and joints are ready for the dynamic demands of medicine ball throws.
Choose a medicine ball that is challenging but still lets you keep good form.
Keep the movement controlled while still driving each throw explosively.
Keep your back straight and your core braced to support proper body mechanics.
If this is new to you, begin with a lighter medicine ball and raise the load gradually as your strength improves.
Muscles worked
Shoulder، Chest، Triceps، Rectus Abdominis، Chest: The pectoralis major، the primary muscle of the chest، assists in the initial lifting and pushing motion of the medicine ball as it’s thrown overhead، These muscles work synergistically to execute the Medicine Ball Overhead Throw، providing power، stability، and coordination throughout the movement
