How to do Standing Two-Arm Overhead Throw

Muscles worked

Main: Shoulders. Also: Chest, Lats.

Step by step

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.

Similar exercises

• Backward Medicine Ball Throw
• Kneeling Arm Drill
• Medicine Ball Scoop Throw
• Return Push from Stance
• Alternate Leg Diagonal Bound
• Bench Jump

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.