Quick Answer
Overhead Medicine Ball Throw is a beginner plyometrics exercise that targets your abdominals, lats and shoulders. It uses a medicine ball. Lie back, knees bent, feet flat.
Video Tutorial
How to Perform the Overhead Medicine Ball Throw
- 1
Lie back, knees bent, feet flat.
- 2
Hold med ball both hands, arms extended behind head.
- 3
Sit up, bring arms forward.
- 4
Throw ball forward forcefully.
- 5
Catch/retrieve.
- 6
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.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Overhead Medicine Ball 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 Overhead Medicine Ball Throw work?
The Overhead Medicine Ball Throw primarily works your abdominals, lats and shoulders. Secondary muscles include the chest and core.
What equipment do I need for the Overhead Medicine Ball Throw?
The Overhead Medicine Ball 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 Overhead Medicine Ball Throw suitable for beginners?
Yes. The Overhead Medicine Ball 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 Overhead Medicine Ball 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 Overhead Medicine Ball Throw every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals, lats and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.