Standing Two-Arm Overhead Throw
How to do the Standing Two-Arm Overhead Throw
- 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.
How to program the Standing Two-Arm Overhead Throw
Sets and reps
As a compound movement, the Standing Two-Arm Overhead Throw responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Standing Two-Arm Overhead Throw is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Two-Arm Overhead Throw work?
The Standing Two-Arm Overhead Throw primarily targets the Shoulders. It also recruits the Chest, Lats as supporting muscles.
What equipment do I need for the Standing Two-Arm Overhead Throw?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Standing Two-Arm Overhead Throw should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
