Shoulders / Beginner / Compound (multi-joint)

Standing Two-Arm Overhead Throw

A medicine ball explosive exercise for the rear delts, with the chest, lats and forearms assisting.

At a glance

Primary

Rear delts

Secondary

Chest, Lats, Forearms & grip

Equipment

Medicine ball

Movement pattern

Jump / plyometric

Level

Beginner

Type

Shoulders, Compound (multi-joint), Explosive

How to do it

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.

Common mistakes

• ✗ Throwing with the arms and lower back instead of the hips.

  Why it hurts: The lower back and shoulders take the load of the whole throw.

  ✓ Instead: Load the hips first and let the power travel from the legs up through the arms.

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