Standing Two-Arm Overhead Throw

Technique

How to perform Standing Two-Arm Overhead Throw

1. Stand facing a sturdy wall with a rebound-capable medicine ball held in both hands and clear space for its return.
2. Bring the ball behind your head with your elbows bent and allow a small preparatory bend at the knees and hips.
3. Drive through your legs as you accelerate the ball from behind your head toward the wall.
4. Bend forward through the hips and trunk as part of the throw rather than keeping your torso rigid.
5. Extend your elbows and release the ball forward into the wall, following through with your arms.
6. Receive the rebound with both hands, bending your elbows to absorb it, then regain your standing position before the next throw.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis.