Standing Overhead Throw

A number of different actions can be performed whilst throwing a medicine ball.

Aim to commence the movement with your feet shoulder width apart, legs slightly bent with the ball just above your forehead, arms slightly bent with elbows to your sides.

Extend your hips forward, taking the ball back behind your head, and arching your spine in order to increase throwing ability.

Extend both arms and your hips forward, releasing the ball with straight arms, aiming for maximum horizontal distance with the ball.

You may decide to perform this movement whilst stationary, or alternatively jump forward as you release the ball, or even perform with a staggered leg position.

If your perform the movement in all three actions, you will see a noticeable difference in your throwing distance, due to the use of your lower body and abdominal core muscles – to focus on upper body strength, work in a stationary position.