Standing Two-Arm Overhead Throw

What it is

This is an explosive full-body movement that develops power and coordination. You propel a medicine ball forward from an overhead position, primarily engaging your shoulders (deltoids) and chest (pectorals). Your latissimus dorsi and core also contribute to the powerful throwing action. This exercise enhances athletic performance and builds explosive strength.

Technique tips

• Load deeply by bringing the ball behind your head and bending your knees.
• Drive through your legs and hips to generate maximum power.
• Brace your core throughout the movement for efficient power transfer.
• Fully extend your arms and follow through with the throwing motion.
• Exhale forcefully as you release the medicine ball.
• Absorb the rebound impact smoothly if throwing to a wall or partner.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.