Medicine Ball Overhead Toss
Explosive overhead medicine ball toss — full-body power work, generates force from the hips up.
Level: Intermediate
Primary: Cardio Full Body
Movement: Compound
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: Medicine Ball
Sports: Baseball MMA Tennis
Target muscles
The posterior chain generates the initial force. The trunk transfers force upward. The shoulders and triceps release the ball. As an athletic power drill, this trains the kinetic chain from feet to hands.
How to perform
Setup
Stand facing a wall or partner. Hold a medicine ball with both hands.
Execution
Bring the ball behind the head. Explosively release it overhead, throwing forward as far and high as possible. Catch or retrieve. Reset and repeat.
Common mistakes
- Throwing primarily with the arms.
- Not using the legs.
- Going too heavy.
- Hyperextending the lower back.
- Throwing too low.
Progressions and regressions
Regress to chest passes. To progress, increase ball weight, distance.
Programming notes
Athletic power work. 3 sets of 5-8 reps, twice a week.
