Medicine Ball Overhead Throw

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The medicine ball overhead throw workout primarily engages the shoulders and forearms.

The medicine ball is used to strengthen these muscles without overstressing secondary muscles.

Stand with your feet shoulder-width apart, holding a medicine ball with both hands in front of your chest.
Engage your core and keep your back straight as you bend your knees slightly.
Extend your arms overhead, fully straightening them while keeping the ball in your hands.
Using the power from your legs and core, forcefully throw the medicine ball straight up into the air.
Catch the ball with both hands as it comes back down, absorbing the impact with your legs and bending your knees slightly.

Start with a light medicine ball to master the form and avoid strain on your shoulders and forearms.
Stand with your feet shoulder-width apart and hold the medicine ball with both hands, palms facing up.
Engage your core and keep your back straight as you raise the ball overhead, extending your arms fully.
Use the power of your shoulders and forearms to propel the ball forward, releasing it towards a target.
Focus on a controlled and fluid motion, avoiding jerky movements that can lead to injury.
As the ball returns, catch it with both hands and repeat the exercise for the desired number of reps.
Gradually increase the weight of the medicine ball as your form and strength improve, challenging yourself.