Standing Two-Arm Overhead Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
Starting position
End position
How to Do Standing Two-Arm Overhead Throw
- 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.
- Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
- The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
Muscles Worked
Alternatives to Standing Two-Arm Overhead Throw
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Kneeling Arm Drill
A beginner plyometric exercise that works the shoulders.
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2
Backward Medicine Ball Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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3
Medicine Ball Scoop Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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4
Standing Palm-In One-Arm Dumbbell Press
A beginner compound strength exercise that works the shoulders, using dumbbells.
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5
Return Push from Stance
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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6
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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7
Two-Arm Kettlebell Clean
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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8
Two-Arm Kettlebell Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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9
Two-Arm Kettlebell Military Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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10
Sled Overhead Backward Walk
A beginner compound strength exercise that works the shoulders.
Frequently Asked Questions
What muscles do standing two-arm overhead throw work?
Standing Two-Arm Overhead Throw primarily works the shoulders. The chest and upper back assist as secondary muscles.
What equipment do I need for standing two-arm overhead throw?
Standing Two-Arm Overhead Throw uses medicine ball.
Standing Two-Arm Overhead Throw: is it suitable for beginners?
Yes. Standing Two-Arm Overhead Throw is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing two-arm overhead throw?
Kneeling Arm Drill, Backward Medicine Ball Throw, Medicine Ball Scoop Throw train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing two-arm overhead throw reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing two-arm overhead throw can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Standing Two-Arm Overhead Throw with AI
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