Setup and loading
Medicine ball.
How to do the standing two-arm overhead throw step by step
- Stand with the ball behind your head.
- Bend your knees slightly and arch back.
- Throw forcefully forward.
Form cues
- Reach well back
- Follow through
Common mistakes
- Throwing with your arms only
Advertisement
Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Medicine ball3-6 kg (6-13 lb) for power throws.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement