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Standing Two-Arm Overhead Throw

in Shoulders Exercise


Main Muscle Worked: Shoulders

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Standing Two-Arm Overhead Throw - Exercise Guide

Step 1

You have the option to do this exercise with a training partner or alone.
Hold a medicine ball between your hands.

Step 2

Stand in front of your training partner or a wall if you’re alone.

Step 3

Raise the medicine ball overhead and lower it down up to the back of your head.

Step 4

Bend your knees and lean back then immediately reverse your motion.

Step 5

Throw the medicine ball as powerful as you can to your training partner or a wall. Use the force generated from bending your knees and leaning back to add more power into this movement.

Step 6

Prepare to receive the ball once it bounces back to you or your training partner is about to pass it back to you.


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Genemedics® Health Institute is a global premier institute dedicated to revolutionizing health and medicine through healthy lifestyle education, guidance and accountability in harmony with functional medicine. Our physician-supervised health programs are personally customized to help you reach your health and fitness goals while looking and feeling better than ever.