Standing Two-Arm Overhead Throw

A beginner plyometrics exercise for the shoulders, done with a medicine ball.

Standing Two-Arm Overhead Throw: finishing position

Main muscles: Shoulders
Also works: Chest and Lats
Equipment: Medicine ball
Level: Beginner
Type: Compound
Movement: Pull

How to do the Standing Two-Arm Overhead Throw

Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Two-Arm Overhead Throw

Questions

What muscles does the Standing Two-Arm Overhead Throw work?

Mainly the shoulders, with the chest and lats helping.

Is the Standing Two-Arm Overhead Throw good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Two-Arm Overhead Throw?

Good alternatives that train the shoulders: Backward Medicine Ball Throw, Medicine Ball Scoop Throw, Return Push from Stance or Kneeling Arm Drill.

How many sets and reps of the Standing Two-Arm Overhead Throw should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).