How many reps of the medicine ball overhead throw should you do when you are new to the exercise?

Do 3 sets of 5 throws, resting a full 60 to 90 seconds between sets so every throw is a fresh maximal effort rather than a tired repeat. Progress by adding a set before adding reps, and move up in ball weight only once five throws all look equally explosive.

What can you do instead of the medicine ball overhead throw without a ball?

A sandbag slam trains a similar overhead-to-forward whipping pattern if you have one available. Without any implement, a standing bodyweight overhead reach into a fast forward trunk flex, done with control, rehearses the movement pattern without the load.

What is the medicine ball overhead throw good for?

It builds explosive power through the trunk, lats, and shoulders in a whipping pattern that carries over to throwing and overhead sport actions. It is a poor choice if you have shoulder impingement or a cranky low back, since loading the ball overhead behind the head asks a lot of both.

Intermediate

Medicine Ball Overhead Throw

The overhead throw builds explosive power through the anterior trunk and shoulders in a whipping, throw-like pattern. Loading the ball behind the head and snapping it forward trains the abs, lats, and delts to work together fast, which carries over to throwing and overhead sports. Throw for distance into open space or a wall and reset fully between maximal efforts.

Equipment: Medicine Ball
Body part: Abs, Shoulder
Type: Plyometric
Browse by muscle: Latissimus Dorsi, Upper Rectus Abdominals
Browse by movement: Core Brace, Vertical Pull

How to do it

1
Stand with feet shoulder-width, holding the ball with both hands.
2
Reach the ball overhead and slightly behind the head to load the trunk.
3
Brace the core and keep a soft bend in the knees.
4
Snap the trunk forward and throw the ball out and down in front of you.
5
Follow through with the arms and let the hips flex into the throw.
6
Retrieve or catch the ball and reset for the next repetition.

Tips

Drive the throw with the abs and lats, not just the arms.
Keep the ribs down and avoid overarching the low back as you load overhead.
Throw with full intent and reset between reps to keep every effort maximal.

Variations

Common mistakes

The ball lands almost straight down at your feet instead of out in front of you, a sign the trunk snapped downward instead of whipping forward through the release.
The knees lock straight as the ball goes overhead, stiffening the whole chain right when a soft knee is needed to help transfer force into the throw.
An uneven grip, with one hand doing more of the holding than the other, sends the ball off to one side instead of down the intended line.
The arms stop dead at release instead of following through, so the hips never get to flex into the finish and the deceleration lands hard on the shoulders.

Frequently asked

How many reps of the medicine ball overhead throw should you do when you are new to the exercise?: Do 3 sets of 5 throws, resting a full 60 to 90 seconds between sets so every throw is a fresh maximal effort rather than a tired repeat. Progress by adding a set before adding reps, and move up in ball weight only once five throws all look equally explosive.
What can you do instead of the medicine ball overhead throw without a ball?: A sandbag slam trains a similar overhead-to-forward whipping pattern if you have one available. Without any implement, a standing bodyweight overhead reach into a fast forward trunk flex, done with control, rehearses the movement pattern without the load.
What is the medicine ball overhead throw good for?: It builds explosive power through the trunk, lats, and shoulders in a whipping pattern that carries over to throwing and overhead sport actions. It is a poor choice if you have shoulder impingement or a cranky low back, since loading the ball overhead behind the head asks a lot of both.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises