Medicine Ball Overhead Throw
- Primary muscle group
- Front Delts
- Equipment
- Medicine ball
- Movement type
- Compound
- Where
- Home or gym
How to do Medicine Ball Overhead Throw
Setup
Stand facing a solid wall three to five feet away, holding a medicine ball overhead with both hands, elbows slightly bent and core engaged.
How to do it
- Hinge forward from the hips to load your trunk, then throw the ball into the wall as hard as you can
- Release at full arm extension, using your shoulders, lats, and core together
- Follow through with your hands toward the wall at chest-to-head height
- Catch the rebound overhead and flow straight into the next throw
Watch out for
- Snapping with the arms only instead of using the hips and trunk for power
- Aiming the ball down at the floor, which turns the throw into a slam
How FlexFit programs Medicine Ball Overhead Throw
Medicine Ball Overhead Throw is a front delts movement that needs medicine ball. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.