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Shoulders · Medicine Ball
Overhead Med Ball Throw
Overhead Med Ball Throw is an intermediate compound strength exercise that works the delts (shoulders), with the triceps, lats and chest assisting. It needs a medicine ball. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Medicine Ball
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders
- Abdominals
Secondary muscles
- Triceps
- Lats
- Chest
How to do Overhead Med Ball Throw
- Stand facing a wall or open space, holding a medicine ball overhead.
- Bend slightly at the knees and hips and take the ball back behind your head.
- Throw the ball forward explosively with your arms and core.
- Catch the rebound or retrieve the ball and repeat.
Form tips
- Brace your core so your lower back doesn't overextend.
- Release the ball at head height.
Overhead Med Ball Throw alternatives
More delts exercises
Overhead Med Ball Throw FAQ
What muscles does Overhead Med Ball Throw work?
Overhead Med Ball Throw mainly works the delts in the shoulders. The triceps, lats and chest work as secondary muscles.
What equipment do you need for Overhead Med Ball Throw?
You need a medicine ball.
How many sets and reps of Overhead Med Ball Throw should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Overhead Med Ball Throw good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Overhead Med Ball Throw burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Overhead Med Ball Throw?
Other exercises for the delts include Cable Twisting Overhead Press, Dumbbell Standing Overhead Press, Landmine Overhead Press and Barbell Seated Overhead Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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