GymPlan AIStanding Two-Arm Overhead Throw
Standing Two-Arm Overhead Throw is a beginner compound plyometrics that mainly works your shoulders, with help from your chest and lats.
How to do the standing two-arm overhead throw
- 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.
- Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
- The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialStanding Two-Arm Overhead Throw alternatives
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What muscles does the standing two-arm overhead throw work?
It mainly works your shoulders; your chest and lats assist.
How many sets and reps of standing two-arm overhead throw should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the standing two-arm overhead throw good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.