Standing Two-Arm Overhead Throw
The Standing Two-Arm Overhead Throw is a compound plyometric exercise performed with a medicine ball. It primarily targets the shoulders, with the chest and lats working as secondary muscles. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
compoundEquipment
medicine ballCategory
plyometrics
Instructions
- 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.