Overhead Med Ball Throw

Category

Plyometrics

Difficulty

Intermediate

Equipment

Medicine Ball

Primary muscles

Deltoids, Latissimus Dorsi, Rectus Abdominis

Secondary muscles

Pectoralis Major, Triceps Brachii, Obliques, Gluteus Maximus, Quadriceps Femoris

How to do it

1. Stand tall with your feet shoulder-width apart and your knees slightly bent, holding a medicine ball with both hands in front of your chest.
2. Raise the ball overhead with your arms extended, bracing your core and keeping your back straight.
3. Explosively snap your hips and torso forward and throw the ball down to the floor in front of you (or against a wall), driving the power through your arms.
4. Catch or retrieve the ball, return to the starting stance, and repeat for the desired number of repetitions.

Form tips

• Generate the power from your hips and core, not just your arms, driving the throw with your whole body.
• Keep your core braced and avoid arching your lower back as you reach overhead.
• Reset into a balanced, athletic stance between throws to keep every rep explosive.
• Choose a ball weight that lets you throw with full speed and control without losing form.