MaghribFit

Standing Two-Arm Overhead Throw

Standing Two-Arm Overhead Throw

Primary muscles

Shoulders

Secondary muscles

Chest · Lats

Equipment: Medicine Ball

Level: Beginner

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

  1. 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.
  2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
  3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Related exercises

General fitness information, not medical advice. Check with a doctor before starting a program.