Quick Answer
Standing Two‑Arm Overhead Throw is a beginner plyometrics exercise that targets your shoulders and lats. It uses a medicine ball. Stand feet shoulder-width.
Video Tutorial
How to Perform the Standing Two‑Arm Overhead Throw
- 1
Stand feet shoulder-width.
- 2
Hold med ball both hands.
- 3
Raise ball overhead, slight elbow bend.
- 4
Lean back slightly.
- 5
Throw ball forward explosively.
- 6
Use core/shoulders/lats.
- 7
Follow through.
- 8
Catch/retrieve. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Standing Two‑Arm Overhead Throw isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Standing Two‑Arm Overhead Throw work?
The Standing Two‑Arm Overhead Throw primarily works your shoulders and lats. Secondary muscles include the chest, triceps, abdominals and core.
What equipment do I need for the Standing Two‑Arm Overhead Throw?
The Standing Two‑Arm Overhead Throw needs a medicine ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Standing Two‑Arm Overhead Throw suitable for beginners?
Yes. The Standing Two‑Arm Overhead Throw is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Standing Two‑Arm Overhead Throw should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Standing Two‑Arm Overhead Throw every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.