Overhead Medicine Ball Throw

Lats, Triceps, Delts, GlutesMedicine Ball

The overhead medicine ball throw is an explosive drill that strengthens the shoulders, back, and arms. It trains full-body power transfer from the lower body through the upper limbs.

How to do it

1Grip the medicine ball with both hands and stand tall with feet shoulder-width apart.

2Raise the ball overhead with slightly bent elbows.

3Hinge slightly at the hips and bring the ball slightly behind your head.

4Explosively throw the ball forward using your arms and core.

5Keep your feet rooted after the release to absorb the momentum.

Common mistakes

Hyperextending the lower back during the wind-up, stressing the spine.

Throwing using only the arms without engaging the torso, cutting power.

Losing balance and stepping out during the throw, reducing control.

Breathing

Inhale as you bring the ball overhead, then exhale sharply as you launch the ball.

Make it harder or easier

To simplify, use a lighter medicine ball. To make it harder, switch to a heavier ball.

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.