FULL BODY · CARDIO
Medicine Ball Overhead Throw
An explosive overhead throw using a medicine ball and safe open space.
Primary musclesGlutes, Shoulders
Secondary musclesCore, Triceps
EquipmentMedicine ball
DifficultyBeginner · Power
How to perform
- Hold the ball securely and brace.
- Use the hips and arms to drive it overhead or backward as appropriate.
- Retrieve safely before repeating.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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