Medicine Ball Overhead Throw

shoulders, triceps, core, latsMedicine Ball

The overhead medicine ball throw is an explosive power move for your shoulders, lats, and core. It builds upper-body power without heavy spinal loading.

How to do it

1Stand facing a wall or open area, holding the medicine ball with both hands in front of you.

2Reach the ball behind your head, bending your elbows slightly and leaning back slightly by bracing your core.

3Explosively throw the ball up and forward or into the wall, driving power through your core and arms.

4Follow through with your arms and smoothly reset to the starting position.

Common mistakes

Arching your lower back excessively as you reach back, causing lower back discomfort.

Throwing with stiff, fully locked elbows, stressing your shoulder joints.

Relaxing your abs, which reduces power output and ruins your throw accuracy.

Breathing

Inhale as you bring the medicine ball back behind your head. Exhale forcefully as you release the throw.

Make it harder or easier

To scale down, use a lighter ball and stand closer to your target.

To scale up, use a heavier medicine ball or throw from a staggered lunge stance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.