Medicine Ball Overhead Throw
An overhead medicine-ball throw from a staggered stance, whipping the ball forward into a wall or a partner.
How to do it
- Stand in a staggered stance facing a wall or partner, holding a medicine ball in both hands.
- Brace the trunk and keep the eyes on the target.
- Swing the ball overhead and bend the elbows so it sits behind the head.
- Shift weight onto the back leg as you load the throw.
- Step forward and throw the ball by extending the hips, knees, and arms together.
- Catch the rebound or reset, then repeat without collapsing the ribs.
Key technique cue
Pick a ball light enough to throw fast — extend hips, knees and arms together.
Common mistakes
- ✕ Throwing a ball that is too heavy to move fast, which turns the throw into a slow press.
- ✕ Arching the lower back as the ball goes behind the head.
- ✕ Leaving the legs quiet so the arms do all of the work.
- ✕ Standing so far from the wall that the rebound cannot be caught.
Benefits
- ✓ Trains upper-body rate of force with a throw instead of a grind.
- ✓ The staggered stance links a step to the overhead release.
- ✓ A wall rebound lets you repeat throws without a partner.
About the exercise
The MB throw is an overhead medicine-ball throw, not a chest pass. You stand staggered, take the ball behind the head, then step and throw with a fast triple extension. The ball goes into a wall or to a partner, and the wall returns it as a rebound. This is a power throw, not a slow press. It fits plyometric upper-body blocks, athletic power work and wall-throw drills.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.