Standing Two-Arm Overhead Throw
Standing Two-Arm Overhead Throw is a compound plyometrics exercise using medicine ball that trains the shoulders.
PlyometricsMedicine BallBeginnerCompoundPull
Primary muscles: Shoulders
Secondary muscles: Chest, Lats
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Standing Two-Arm Overhead Throw from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
