Start
End
ShouldersBeginnerBodyweight
Standing Two-Arm Overhead Throw
رمي فوق الرأس بالذراعين واقفًا
Target Muscles
ShouldersChestLats
Blue = primary · Gray = secondary
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- 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.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
