Standing Two-Arm Overhead Throw
Standing Two-Arm Overhead Throw is a beginner-level compound in the plyometrics category that primarily works the shoulders. It also recruits the chest and lats. It is performed with medicine ball.
How to do it
- 1Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
- 2Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
- 3The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.