Medicine Ball Standing Overhead Throw
Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Engage your core and prepare to throw.
- Lift the medicine ball overhead, extending your arms fully.
- Shift your weight to your back foot and rotate your torso.
- Forcefully throw the ball forward, using your legs and core to generate power.
- Follow through with your arms, allowing the ball to travel in a straight line.
How to perform the Medicine Ball Standing Overhead Throw
- Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Standing Overhead Throw 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 pectoralis minor.
- 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 pectoralis minor 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.
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