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How to Do Standing Two-Arm Overhead Throw — Form, Muscles & Tips

Learn how to do the Standing Two-Arm Overhead Throw: step-by-step form, muscles worked, medicine ball setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  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.