Medicine ball overhead throw

Explosive Strength General

Medicine ball overhead throw


  • Development of explosive speed-strength

  • Transmission of force through the body


Medicine ball overhead throw dip position.

Medicine ball overhead throw jump and release position.

  • Grip a medicine ball weighing 2–6kg with the arms straight

  • Stand with the feet slightly wider apart than hip width, and turn the toes slightly outwards

  • Keeping the feet flat on the ground, dip rapidly into a squat position

  • Maintain alignment at ankle–knee–hips, and keep the back straight

  • Rapidly change direction and jump vertically in the air

  • As you jump, launch the medicine ball as high as possible into the air keeping the elbows straight as the ball releases

  • Keep your eyes on the medicine ball and move out of its way as it lands near you!