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Shoulders · Intermediate

Medicine Ball Behind the Head Throw

Medicine-ball power drill for coordinated trunk and upper-body force.

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Medicine Ball Behind the Head Throw demonstration

Exercise overview

Training details

ShouldersTricepsCoreFull Body

Equipment

Medicine Ball

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand facing the target and hold the medicine ball securely behind or just above the head with both hands.
  2. 02Brace the trunk and make a small dip through the hips and knees.
  3. 03Drive through the legs and bring the ball forward over the head with powerful arm extension.
  4. 04Release the ball straight toward the target without overextending the lower back.
  5. 05Follow through in balance and retrieve the ball only after it has stopped moving.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMedicine Ball Overhead Throw

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Alternatives

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