Standing Two-Arm Overhead Throw 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Medicine Ball
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Two-Arm Overhead Throw is a powerful, full-body exercise that primarily targets the shoulders while engaging the abs as a key secondary muscle group. Using a medicine ball, this dynamic movement involves lifting the ball overhead and forcefully throwing it forward or downward, making it ideal for developing explosive power, coordination, and core stability. Often used in athletic and functional training, this compound exercise enhances upper body strength and helps improve force transfer through the core, making it a valuable addition to sports performance and conditioning programs.
How to Perform
Stand in position:
Begin by standing with your feet shoulder-width apart. Hold a medicine ball with both hands in front of your chest, keeping your knees slightly bent and your core engaged.
Lift the ball overhead:
Raise the medicine ball above your head with both arms fully extended. Keep your elbows slightly bent and avoid overarching your lower back by tightening your abs.
Engage your core:
Brace your abdominal muscles and maintain a strong, stable posture. Your chest should stay lifted, and your spine neutral.
Explosively throw the ball:
Using your shoulders, arms, and core, forcefully throw the medicine ball either straight down to the ground (slam variation) or forward against a wall or to a partner. The power should come from your whole body, not just your arms.
Follow through:
After the throw, allow your arms to follow through naturally and absorb the movement with your legs if needed. If using a wall or partner, be ready to catch or retrieve the ball.
Reset and repeat:
Pick up the ball or catch it on the rebound, return to the starting position, and repeat for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back.
Use your whole body—not just your arms—to generate power during the throw.
Avoid leaning too far back when raising the ball overhead.
Choose a medicine ball weight that challenges you without compromising form.
Maintain a soft bend in your knees for balance and shock absorption.
Focus on a quick, explosive movement rather than a slow controlled throw.
Keep your eyes on the target (ground, wall, or partner) for better accuracy.
Exhale forcefully as you throw the ball to engage your core more effectively.
If slamming the ball, make sure the surface is safe and won’t cause a rebound.
Warm up your shoulders and core before starting to prevent injury.
How Not to Perform
Do not arch your lower back excessively when lifting the ball overhead—this strains the spine instead of engaging the core.
Don’t throw with just your arms—failing to use your hips and core reduces power and overloads the shoulders.
Avoid locking your knees or standing stiffly—this prevents proper energy transfer and reduces explosive force.
Do not let the ball drift behind your head—it increases shoulder strain and reduces control.
Don’t use a ball that’s too heavy—it compromises form and shifts focus away from the target muscles.
Avoid a slow, casual throw—the movement should be sharp and explosive for power development.
Do not lose core engagement during the throw—this weakens force production and risks injury.
Don’t look down or around during the movement—keep eyes forward for balance and coordination.
Avoid landing flat-footed or off balance after the throw—this could lead to ankle or knee strain.
Don’t neglect control on the follow-through—sloppy finishing increases risk and decreases efficiency.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
