Standing Two-Arm Overhead Throw

How to perform

1. 01Stand 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. 02Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
3. 03The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.