Medicine Ball Overhead Throw
Quick Information
Category
Ballistic Training
Difficulty
Beginner
Equipment
Medicine Ball
Primary muscle group
Latissimus Dorsi, Rectus Abdominis
Secondary muscle groups
Deltoids, Gluteus Maximus, Triceps Brachii
Movement pattern
Overhead Throw
Training goal
Explosiveness
Sport
General Athletic Development, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Develop total-body extension and throwing power.
How it fits the system. A beginner-level overhead throw entry in the Ballistic Training section, programmed to develop explosiveness. Related work in the library: Medicine Ball Punch Throw and Medicine Ball Side Toss.
Primary muscles
Latissimus Dorsi, Rectus Abdominis
Secondary muscles
Deltoids, Gluteus Maximus, Triceps Brachii
Movement pattern
Overhead Throw
Equipment
Medicine Ball
Difficulty
Beginner
How to Perform
- Stand facing an open space or a wall with the feet shoulder width apart.
- Hold the ball overhead with both hands and extend the body.
- Load by allowing a small backward lean with the ribs controlled.
- Snap the trunk and hips forward and release the ball forwards.
- Follow through with the arms finishing low.
- Retrieve the ball, reset and repeat with maximum intent.
Coaching Cues
- Throw with the trunk and hips, not the arms alone.
- Keep the ribs controlled during the load.
- Make every throw maximal.
Common Mistakes
- Arching hard through the lower back to load.
- Throwing at submaximal effort.
- Using a very heavy ball that slows the movement.
Progressions & Regressions
Progressions
Add a step or a small run-up into the throw.
Regressions
Use a lighter ball and reduce the backswing.
When to Use It
When to use
For total-body power in field and combat sports.
When not to use
With lower-back symptoms during extension.
Programming
4 to 6 sets of 3 to 5 throws.
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