Standing Two-Arm Overhead Throw

Shoulders

Standing Two-Arm Overhead Throw

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePull

A medicine-ball throw that builds explosive power through the shoulders and trunk by hurling the ball forward from overhead.

Plyometrics

Primary musclesShoulders

Secondary musclesChest Lats

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.3 kcal/min

Estimate range 18–31 kcal (±25 %)

Muscle mass worked12 %

Effort during a set7.2 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold a medicine ball with both hands and stand a few feet from a sturdy wall or open space, feet shoulder width apart.
2Raise the ball overhead and brace your core.

How to perform

1Rock slightly back, bringing the ball behind your head with your elbows bent.
2Snap your hips and trunk forward, driving your arms to throw the ball hard at the wall.
3Follow through with your arms toward the target.
4Catch the ball on the rebound or retrieve it, reset your stance, and repeat.