The medicine ball overhead throw is an explosive full-body exercise where you squat down with a medicine ball at the floor, then explode upward and throw the ball backward over your head. It builds posterior chain power, vertical jump explosiveness, and full-body coordination.
Muscle Group
Back, Cardio, Glutes, Shoulders
Equipment Required
Medicine Ball
Type
Cardio
Equipment
Medicine Ball
Difficulty
Intermediate
Key Benefits
- Builds explosive posterior chain power
- Develops triple extension (hip, knee, ankle)
- Improves vertical jump and athletic performance
- Excellent power-development exercise
- Train rate of force development
- Total-body conditioning
How to perform
- Stand with feet shoulder-width apart, holding a medicine ball with both hands.
- Squat down and bring the ball between your knees, almost touching the floor.
- Explosively extend your hips, knees, and ankles all at once (triple extension).
- As you extend, swing the ball up and back overhead.
- At full extension, release the ball backward over your head.
- The ball should fly behind you. Make sure no one is standing behind you.
- Walk back to retrieve the ball. Reset and repeat.
- Use a moderate-weight medicine ball (10 to 30 lbs). Aim for 5 to 10 reps per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Lower Back
Primary
Hamstrings
Primary
Anterior Deltoid
Primary
Quadriceps
Primary