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Full body

Medicine Ball Overhead Throw

The Medicine Ball Overhead Throw is a plyometric exercise with a medicine ball for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 21%, spinal erectors (lower back) 11% and hamstrings (biceps femoris) 11%.

Level: IntermediateEquipment: Medicine ball

How to do it

  1. Stand with your back to an open field, feet shoulder-width, medicine ball in both hands.
  2. Hinge the hips back and swing the ball down between the knees, back flat.
  3. Drive the hips forward and extend the legs explosively.
  4. Swing the arms up and release the ball backward over the head.
  5. Let the body extend fully, then turn and retrieve the ball.

Tips

  • The throw comes from the hips: the arms stay long and act like a lever.
  • Release the ball when the arms pass the top of the head.
  • Aim for height and distance at about 45 degrees behind you.

Common mistakes

  • Rounding the back at the bottom of the swing.
  • Bending the arms and throwing with the shoulders.
  • Arching the lower back hard at the release.

Muscles worked by the Medicine Ball Overhead Throw

  • Gluteus maximus Primary21%
  • Spinal erectors (lower back) Secondary11%
  • Hamstrings (biceps femoris) Secondary11%
  • Obliques Secondary9%
  • Lower abs Secondary8%
  • Triceps (long head) Secondary8%
  • Upper abs Minor6%
  • Front delts Minor6%
  • Quads (vastus lateralis) Minor6%
  • Lats (upper) Minor4%
  • Serratus anterior Minor4%
  • Lower chest Stabilizer4%
  • Lats (lower) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A hip extension launch, like a kettlebell swing. Throwing or slamming a ball as hard as possible: the legs and hips start it, the trunk transfers it and the arms release it; which muscles lead depends on the direction.

Medicine Ball Overhead Throw alternatives

Same equipment

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Frequently asked questions

What muscles does the Medicine Ball Overhead Throw work?

Mainly the gluteus maximus. The spinal erectors (lower back), hamstrings (biceps femoris), obliques, lower abs and triceps (long head) assist.

Is the Medicine Ball Overhead Throw good for beginners?

The Medicine Ball Overhead Throw is rated intermediate. If you are new, learn the Medicine Ball Side Slam first and build up from there.

What is a good alternative to the Medicine Ball Overhead Throw?

For example the Medicine Ball Scoop Toss. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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