Standing Two-Arm Overhead Throw

How to do the Standing Two-Arm Overhead Throw

1. 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.
2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	chest, lats
Equipment	medicine ball
Difficulty	beginner
Type	compound

No medicine ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Kneeling Arm Drill Bodyweight Shoulder Raise Bodyweight Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Elbow Circles Bodyweight Shoulder Circles Bodyweight

Harder than the Standing Two-Arm Overhead Throw

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Common questions

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

The Standing Two-Arm Overhead Throw primarily works the shoulders, with the chest and lats as secondary movers. Barbell Rear Delt Row, Back Flyes - With Bands, and Cable Internal Rotation train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Two-Arm Overhead Throw?

A Medicine Ball. Without a medicine ball, Kneeling Arm Drill, Shoulder Raise, and Back Flyes - With Bands train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

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

Yes, the Standing Two-Arm Overhead Throw is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Standing Two-Arm Overhead Throw go in a workout?

Early — the Standing Two-Arm Overhead Throw is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Barbell Rear Delt Row Barbell Back Flyes - With Bands Resistance Bands Cable Internal Rotation Cable Machine Cable Rope Rear-Delt Rows Cable Machine Double Kettlebell Snatch Kettlebell Dumbbell One-Arm Upright Row Dumbbell