Medicine Ball Overhead Throw
Throwing a medicine ball forcefully forward from overhead, or backward over the head, using full-body extension. Develops total-body power.
Primary muscles
- Lats (Latissimus Dorsi)
- Abs (Rectus Abdominis)
- Glutes (Gluteus Maximus)
Secondary muscles
- Triceps
- Front Delts
- Quadriceps
- Hamstrings
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing an open space or sturdy wall, feet shoulder-width apart, holding the ball at chest height.
Raise the ball overhead while shifting slightly back.
Drive forward through the legs and hips.
Crunch the trunk and pull the arms through to throw the ball forward.
Follow through, retrieve or catch the ball, and reset.
Breathing: Inhale as the ball goes overhead, exhale forcefully on the release.
Coaching tips
Legs start the throw
Snap through the trunk
Release in front of the head
Common mistakes
Excessively arching the lower back when the ball is overhead
Throwing with arms only
Ball too heavy to move quickly
Safety notes
Throw into open space or a sturdy wall with no one in the path.
Keep the ribs down to limit lower-back arching.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.