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Medicine Ball Standing Overhead Throw

Medicine Ball Standing Overhead Throw

The Medicine Ball Standing Overhead Throw is a phenomenal exercise that targets multiple muscle groups in the body, particularly the core, shoulders, and legs. This explosive movement is perfect for developing power and enhancing sports performance. It involves throwing a medicine ball overhead with force, using the entire body to generate momentum. This exercise primarily engages the core muscles, including the abdominals, obliques, and lower back, as they work to stabilize the body during the throwing motion. Additionally, the shoulders, comprised of the deltoids, trapezius, and rotator cuff muscles, are heavily recruited to generate power and propel the ball upwards. Furthermore, the legs play a crucial role in driving force from the ground up, activating the quadriceps, hamstrings, and glutes. The Medicine Ball Standing Overhead Throw offers a variety of benefits. Firstly, it helps to improve full-body strength and functional power, making it an excellent choice for athletes of all levels. Secondly, this exercise enhances coordination, balance, and agility, as it requires the synchronization of multiple muscle groups. Lastly, incorporating this explosive movement into your routine can result in increased calorie burn, making it a great addition to a weight loss or fat-burning program. When performing the Medicine Ball Standing Overhead Throw, it is essential to choose an appropriate weight that challenges you while maintaining proper form. Focus on generating power from the lower body and transferring it through your core, eventually releasing the medicine ball explosively into the air. As with any exercise, start with a warm-up to prepare your muscles and joints for the movement, and always prioritize safety by using proper throwing technique and a suitable training surface.


  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Hold a medicine ball with both hands in front of your chest, keeping your elbows bent.
  • Engage your core muscles and exhale as you extend your arms overhead, releasing the medicine ball towards a target or an open space.
  • Follow through with your arms, allowing the medicine ball to leave your hands.
  • Retrieve the medicine ball and repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on generating power from your hips and core to get the most out of each throw.
  • Incorporate a full-body warm-up before performing the exercise to prepare your muscles and joints.
  • Start with a lighter medicine ball and gradually increase the weight as you become more comfortable with the movement.
  • Engage your glutes and maintain a strong posture throughout the exercise to maximize stability and power.
  • Ensure you have enough space around you to safely perform the exercise without any obstructions.
  • Use proper breathing technique, exhaling forcefully as you throw the medicine ball overhead.
  • Include the medicine ball standing overhead throw in a well-rounded workout routine that targets other muscle groups for overall strength and stability.
  • Consult a fitness professional to ensure you are using the correct technique and form to avoid injury and maximize the benefits.
  • Consider incorporating variations of the exercise, such as seated or kneeling overhead throws, to target different muscle groups and add variety to your workouts.


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