Standing Two-Arm Overhead Throw

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the standing two-arm overhead throw, including tips, variations, and the muscle groups it targets.

Instructions

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