Strength Training · Functional Fitness · Conditioning
Medicine-Ball Overhead Forward Throw
The medicine-ball overhead forward throw is an explosive throw from above your head into an open landing area. It trains upper-body power with help from your legs and trunk.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Stand facing the landing area with your feet shoulder-width apart, holding the ball at chest height in both hands.
- Raise the ball overhead to just behind the crown of your head.
- Dip into a shallow squat.
- Throw the ball forward from overhead in a shallow arc, using power from your legs.
- Let your arms follow through toward the target.
Form cues
- Keep your ribs down.
- Grip firmly until release.
- Breathe out with the throw.
Common mistakes
- Winding up through the lower backKeep the overhead reach small enough that you do not arch your lower back.
- Slamming straight downRelease earlier so the ball travels out in front of you rather than toward your feet.
- Throwing with only your armsStart the acceleration by pushing through your feet before your arms whip forward.
Safety
Forceful throws with excessive weight or poor control can strain your shoulders or lower back. The released ball can injure someone in its path or rebound into you.
- Clear the entire flight, landing, and possible rebound area of people and obstacles.
- Use an intact medicine ball rated for throwing on the chosen surface; avoid unexpected high-bounce rebounds.
- Rehearse the release at low effort before increasing speed.
- Wait until the ball stops before retrieving it, and end the set if your aim deteriorates.
If overhead reaching causes shoulder or back pain, avoid explosive throws until a physiotherapist or doctor advises you on a suitable alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Medicine Ball
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 2 min
Choose a light enough ball to keep every throw fast, with a full reset between repetitions.