Exercise guide
Standing Two-Arm Overhead Throw
The Standing Two-Arm Overhead Throw uses the entire body to project a medicine ball forward. The shoulders are listed as primary, while the chest and lats assist the throwing path.
Training context
Understanding the Overhead Medicine Ball Throw
The drill can be performed toward an open area, a trained partner, or a suitable wall. The target and retrieval plan should be established before the first repetition.
Use a medicine ball designed for the intended surface. Catch a rebound only when its speed and direction can be controlled safely.
Technique overview
Set the target before beginning the throw
Stand with the ball in both hands and clear space ahead. Bend the knees slightly, bring the ball behind the head through a comfortable range, then extend through the body and release it forward. Reset after the ball has been caught or retrieved safely.
Treat this as an overview and use a range, pace, and setup you can control.