Medicine Ball Overhead Toss
Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Engage your core and prepare to toss the ball overhead.
- Squat slightly to generate power.
- As you rise, extend your arms and toss the ball overhead.
- Follow through with your arms, allowing the ball to travel upwards.
- Catch the ball as it comes down and repeat.
How to perform the Medicine Ball Overhead Toss
- Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Overhead Toss using your medicine ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
Assisted Motion Russian Twist
Sit on a mat with your knees bent and feet flat on the ground. Extend your arms straight in front of you, interlacing…
Crunch with Medicine Ball
Perform a crunch while holding a medicine ball to engage your core effectively.Lie on your back with your knees bent …
Dead Bug with Medicine Ball
Perform the Dead Bug with a medicine ball to engage your core and improve stability.Lie on your back with your arms e…
Jack Plank on Medicine Ball
The Jack Plank on Medicine Ball combines core stability with dynamic movement. You engage your core while performing …
Jack Press
The Jack Press is a dynamic upper body exercise that combines pressing and jumping movements.Stand with your feet sho…
Medicine Ball Around Head Rotation
Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Engage your core and maintain a s…
Medicine Ball Backward Overhead Toss
Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Engage your core and prepare for …
Medicine Ball Backward Throw
Stand with your feet shoulder-width apart, holding a medicine ball at chest level. Engage your core and prepare for t…