# Medicine Ball Overhead Throw

URL: https://heatsy.app/ex/medicine-ball-overhead-throw

Also known as: Med Ball Overhead Throw, Overhead Medicine Ball Throw, Medicine Ball Overhead Toss, Overhead Throw

Body region: Core, Shoulders, Back

## Muscles

- Main: Deltoid, Latissimus Dorsi, Rectus Abdominis
- Helps: Pectoralis Major, Serratus Anterior, Gluteus Maximus, Triceps
- Holds: Trapezius, Erector Spinae, Transversus Abdominis

## Equipment

- Medicine Ball

## Technique

1. Stand facing a wall or open space with the ball held in both hands.
2. Raise the ball overhead and lean back slightly with a braced core.
3. Throw it forward and slightly up, driving with your hips and arms.
4. Reset and repeat, or catch the ball on the rebound.

### Cues

- Start the throw from the hips, then let the arms follow.
- Finish with your arms extended overhead.
- Keep the throw smooth and powerful, not wild.

### Common mistakes

- Over-arching the lower back as you wind up.
- Throwing with a heavy ball that stiffens your form.
- Releasing too early and losing power.

## Alternatives

- [Medicine Ball Slam](https://heatsy.app/ex/medicine-ball-slam)
- [Medicine Ball Chest Pass](https://heatsy.app/ex/medicine-ball-chest-pass)