Medicine Ball Overhead Throw
Take the ball behind the head with both hands and throw it forward to a partner at chest height, the whole body snapping into the throw.
How to do it
Setup
Standing, feet hip-width, ball at the chest, a partner a few steps ahead.
Steps
- Raise the ball overhead and take it behind the head.
- Brace the trunk and throw it forward, arms following through.
- Catch the return at the chest and reset.
Common mistakes
Arching the lower back to load the throw: ribs down; the pull comes from the trunk, not a bent spine. Throwing with the arms alone: snap the whole body forward. Ball too heavy to throw fast: pick a lighter one.
Breathing
Sharp exhale on the throw.
