Medicine Ball Overhead Throw

Exercise / Chest, Shoulders, Triceps

The Medicine Ball Overhead Throw is a dynamic and explosive exercise that involves lifting a weighted medicine ball from the starting position and throwing it with force. The explosive nature of the throw emphasizes rapid muscle contractions, promoting speed and power development. It’s a versatile movement that can be incorporated into various training routines, from general fitness workouts to sports-specific training.

How to do:


Medicine Ball Overhead Throw


  • Stand with feet shoulder-width apart, facing a sturdy wall or a partner.
  • Hold the medicine ball with both hands, gripping it firmly.
  • Position the medicine ball above your head with your elbows bent back.

Throw the Medicine Ball:

  • Initiate the movement by forcefully throwing the medicine ball directly overhead toward the wall or your partner.
  • Utilize your entire body for power, engaging your legs, hips, and core.
  • Aim for a high and powerful throw.

Catch and Reset:

  • After throwing the ball, quickly prepare to catch it as it rebounds off the wall or is returned by your partner.
  • Keep your eyes on the ball and be ready to react.


  • As soon as you catch the ball, immediately go into the next throw.
  • Perform the Medicine Ball Overhead Throw continuously for the desired number of repetitions or a specific duration.


Single-Leg Stance: Perform the overhead throws while balancing on one leg to increase stability and engage additional stabilizing muscles.


  • Begin with a thorough warm-up to prepare your muscles and joints for the dynamic movements involved in medicine ball throws.
  • Use a medicine ball weight that challenges you but allows you to maintain proper form.
  • Focus on explosive power and a controlled motion throughout the exercise.
  • Ensure proper body mechanics to avoid strain or injury. Keep your back straight, and engage your core muscles.
  • If you are new to this exercise, start with a lighter medicine ball and gradually increase the weight as your strength improves.

Medicine Ball Overhead Throw – Benefits

Develops upper body strength:

This movement encourages the development of upper body strength and power by working the shoulders, triceps, chest and core muscles.

  • Shoulders: The deltoid muscles are activated during the lifting and throwing phases.
  • Chest: The pectoral muscles are engaged during the arm extension.
  • Arms: The triceps, biceps, and forearm muscles play a role in controlling the movement and handling the weight of the medicine ball.
  • Rectus Abdominis: The rectus abdominis, along with other core muscles such as the obliques and transverse abdominis, contracts to provide stability and prevent excessive arching of the back during the throwing and catching phases.

Incorporating this exercise into a well-rounded strength training program can contribute significantly to the development of upper-body power and strength. It’s essential to maintain proper form, focus on controlled explosive movements, and gradually increase intensity to ensure effective and safe progression.

Explosive Power Development:

The medicine ball overhead throw is an effective exercise for developing explosive power. Power is the product of force and velocity, and this exercise requires a rapid and forceful movement, contributing to power development in both the upper and lower body.

How to?

Overhead medicine ball throws involve a rapid eccentric (loading) phase followed by an explosive concentric (unloading) phase. This dynamic action helps in developing rapid force production, contributing to explosive power. The quick stretch and contraction of muscles during the throw utilize the stretch-shortening cycle, enhancing the efficiency of muscle activation and improving the rate of force development. The explosive nature of the Medicine Ball Overhead Throw targets fast-twitch muscle fibers, contributing to the development of explosive power—a key component in sports performance.

Sport-Specific Training:

Medicine ball overhead throws closely simulate the overhead movements often required in sports like baseball, volleyball, and basketball. This exercise can be tailored to match the specific demands of an athlete’s sport, making it a valuable addition to sport-specific training programs.

Cardiovascular Endurance:

When incorporated into a high-intensity workout, medicine ball overhead throws can contribute to cardiovascular conditioning. The repetitive explosive movements elevate heart rate and provide a cardiovascular training effect.

Enhanced Performance:

The development of upper body power and strength directly translates to enhanced athletic performance. Athletes can experience improvements in throwing accuracy, shot power, and other sport-specific skills.

Coordination and Balance:

The movement is not isolated to the upper body alone. It involves a coordinated effort of the entire body, including the legs, hips, and torso. The movement challenges your coordination and balance, as you need to transfer power from your lower body through your core to your upper body while maintaining stability.

Medicine Ball Overhead Throw – Muscles Worked

Here’s a breakdown of the muscles involved in the Medicine Ball Overhead Throw:

Rectus Abdominis
Medicine Ball Overhead Throw muscles