Plyometrics

Standing Two-Arm Overhead Throw

The standing two-arm overhead throw is a beginner plyometrics exercise for your shoulders, using medicine ball.

Main muscles
Shoulders
Also works
Chest, Lats
Equipment
Medicine ball
Level
Beginner
Standing Two-Arm Overhead Throw, starting position
Start
Standing Two-Arm Overhead Throw, end position
Finish

How to do it

  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.

Alternatives to the standing two-arm overhead throw

Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells Seated dumbbell shoulder press Dumbbells, Adjustable bench Shoulder press machine Shoulder press machine