Description of an Overhead Throw for a Medicine Ball

Weighted medicine balls offer a welcome variety for any strength-training routine. The overhead throw is used to measure and improve upper-body strength. The exercise is a plyometric workout that you can perform with or without a partner to increase the power of your upper body.

  1. Medicine Balls

    • A medicine ball is a weighted ball approximately 27 to 29 inches in diameter. It resembles the shape of a basketball. The medicine ball material varies from rubber and vinyl to polyurethane and leather. The balls are filled with sand, rubber chips or silicone to provide the weight. This training tool is available in many weights from 2 to 35 pounds, so you are able to select a heavier ball as your strength improves. If you have a latex allergy, select a non-rubberized ball. The American Council on Exercise recommends a medicine ball of no more than 10 percent of your body weight for the overhead throw.

    Safety

    • Before your medicine ball strength-training session, warm up your body with five to 10 minutes of rhythmic movement. Perform movements such as walking, running, stair climbing, marching in place, dancing and cycling to increase the blood flow and warm your muscles. Select a light-weight medicine ball if the overhead throw exercise is new to you. Even if you are experienced with the exercise, use caution, as the overhead throw is taxing on your elbows and shoulders. Perform one to three sets of eight repetitions on two or three days a week. Rest for at least one day in between your medicine ball workouts.

    Body Position

    • Ask your partner to hold onto the ball to get a feel for the weight and shape. Stand facing your partner with your feet approximately hip-distance apart and place your left foot slightly in front of your right foot. Point both toes forward and rest your heels on the floor. Stand tall with your back straight and chest lifted. Contract your abdominal muscles by pulling your navel toward your spine.

    Overhead Throw

    • Hold on to the medicine ball with your hands. Raise your arms overhead and bend your elbows to lower the ball behind your head. Focus on your partner's hands to set your aim. Step forward with your right foot as you straighten your arms and forcefully throw the medicine ball to your partner. Your partner raises the ball above his head and performs the same motion to throw the ball to you.

    Variation

    • A solid wall such as one made of cinder block or cement can take the place of a training partner. You need a medicine ball that bounces for this overhead throw. Stand facing the wall with your left foot slightly in front of your right. Hold the ball behind your head and step forward as you throw the ball overhead and toward the base of the wall. Use a light force at first until you know how the ball will bounce back to you. Catch the ball and repeat your throw.

    Stretching

    • Finish your medicine ball training with five minutes of stretching. Select exercises that stretch your arms, shoulders, back and chest. For example, lace your hands together near your lower back. Straighten your arms and slightly lift them until you feel the stretch in your chest and shoulders. Clasp your hands together at the end of straight arms in front of your body. Push your hands away from you until you feel the stretch across your upper back. Maintain each stretch for 15 to 30 seconds and repeat as needed.