Standing Two-Arm Overhead Throw

Standing Two-Arm Overhead Throw — Start position — Start position

Standing Two-Arm Overhead Throw — End position — End position

Region: Shoulder & Scapula
Equipment: Medicine Ball
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: pull

Muscles worked

shoulders
chest
lats

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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.

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