ShouldersBeginner

Standing Two-Arm Overhead Throw

Plyometrics movement using Medicine Ball.

Primary muscle: Shoulders
Secondary muscles: Chest, Lats
Force: Pull
Movement pattern: Compound
Movement category: Plyometric

Standing Two-Arm Overhead Throw reference position 1

Standing Two-Arm Overhead Throw reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Chest, Lats

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Confirm the ball and surrounding area are suitable for any throw, catch, or rebound used in the exercise.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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