Medicine Ball Overhead Throw
Stand with feet shoulder-width apart holding a medicine ball with both hands. Bring the ball overhead while hinging slightly back, then explosively throw it forward and down or against a wall, driving through your hips, core and shoulders. Follow through with your trunk and catch or retrieve the ball before resetting. Keep your core braced throughout to transfer power efficiently and protect your lower back.
ABS · FULL BODY
How it is executed
- Stand with feet shoulder-width apart holding a medicine ball with both hands.
- Bring the ball overhead while hinging slightly back, then explosively throw it forward and down or against a wall, driving through your hips, core and shoulders.
- Follow through with your trunk and catch or retrieve the ball before resetting.
- Keep your core braced throughout to transfer power efficiently and protect your lower back.
- Muscles worked
- Abs
- Primary muscle
- Upper abs
- Equipment
- Medicine ball
- Movement pattern
- Full body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophyCore strengthStability
Variations and substitutions
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Glossary and calculators
Relative intensityRelative intensity is a set's load expressed as a percentage of the 1RM for that lift, rather than in kilos.AutoregulationAutoregulation means adjusting a session's load or volume based on how the person responds that day, instead of following a number set weeks earlier.VO2 max calculator (Cooper test)What your VO2 max is
