Overhead Medicine Ball Throw
Also known as: medicine ball catch and overhead throw, med ball overhead throw, overhead med ball throw
In SetGrip: Medicine Ball Catch and Overhead Throw
- Primary muscleLats
- EquipmentMedicine Ball
- DifficultyIntermediate
- TypePlyometric · Throw
Catching the ball before each throw loads your lats and core eccentrically for a split second, then reverses it - a stretch-shortening demand the plain Medicine Ball Overhead Throw skips entirely. You will need a partner or a rebounding surface, plus a ball light enough that the catch never stalls your rhythm.
How to do the Overhead Medicine Ball Throw
- Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
- Bend your knees slightly and engage your core.
- Lower your body into a squat position, keeping your back straight and chest up.
- Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.
- Release the ball at the top of the movement and catch it on the way down.
- Lower your body back into the squat position and repeat for the desired number of repetitions.
Tip: Breathe out sharply on the release and throw the whole body into it, not just the arms.
Muscles worked
Common mistakes
- Throwing with the arms only — the throw starts with the legs and hips, then travels through the torso and out the arms; if the legs stay still, the power is gone.
- Folding at the waist — keep the back flat as you follow through and let the hips hinge so you do not fold at the waist.
- Rushing reps as conditioning — a throw is a power exercise, so reset between reps and throw each one hard.
- Wrong ball weight — a ball that is too heavy turns a throw into a push; use something light enough to move fast.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 3–5 × 3–5 | 90–120 s |
| Conditioning | 3 × 8–12 | 60 s |
Throws go at the start of a session after the warm-up, before heavy lifting, while you are fresh. Pair overhead throws with broad jumps for a power block.
Variations and alternatives
Frequently asked questions
What muscles does the Overhead Medicine Ball Throw work?
The Overhead Medicine Ball Throw primarily works the lats. It also involves the delts and abs, which assist the movement and stabilise the joints.
Is the Overhead Medicine Ball Throw good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Overhead Medicine Ball Throw with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Overhead Medicine Ball Throw?
If you cannot do the Overhead Medicine Ball Throw, try the Medicine Ball Overhead Throw. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Overhead Medicine Ball Throw, a sensible starting point is power: 3–5 × 3–5 with 90–120 s rest; conditioning: 3 × 8–12 with 60 s rest. Do it first in the session while you are fresh. Quality of each rep matters more than the count.
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