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ID: Standing_Two-Arm_Overhead_Throw

Standing Two-Arm Overhead Throw

LEVEL: beginner
Standing Two-Arm Overhead Throw

PROTOCOL SPECS

  • CATEGORYplyometrics
  • MECHANICcompound
  • FORCEpull
  • EQUIPMENTmedicine ball

MUSCLE ENGAGEMENT

PRIMARY TARGETS

shoulders

SECONDARY TARGETS

chestlats

EXECUTION PROTOCOL

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