Medicine ball Overhead Throws
Are you searching for an exercise that will really challenge you? One might dare say, one exercise to guideline them all… If so, medicine ball overhead throws might be just what your workout regimen is needing.
Medicine ball overhead throws are a terrific way to test your strength and stamina. It’s the ideal mixture of muscle building and cardio — your heart rate will certainly be up and your muscles will be burning (the good kind of burn). Cardio + muscle toning = a win-win scenario. So, what is this exercise phenomenon and how does it work?
Medicine ball Overhead throw Variations
First things first, there are two different variations for doing medicine ball overhead throws. The first variation, bodybuilders, and college athletes seem to do more. It’s a fan-favorite for strength and conditioning coaches. but certainly a bit much more intense. If you’re much more like me and just searching for a challenging exercise, but not quite at the bodybuilder level, there’s a variation for you too!
Variation 1
Hold the medicine ball at chest height with your arms fully extended
Do a semi-squat and bring the medicine ball between your legs
Explosively jump out of squat position and throw the ball granny style overhead behind you against a wall
Turn around and catch the ball from the rebound
Repeat
Variation 2
Stand 2 to 3 feet away from a wall with your feet hip-distance apart
Hold the medicine ball overhead
Keeping the abs engaged, bring the medicine ball behind your head with both hands and thrust your arms forward, throwing the ball into the wall
Catch medicine ball off the wall
Repeat
Benefits of Medicine ball Overhead Throws
As you can likely tell, medicine ball overhead throws engage the entire body and produce quite a bit of force. From that force comes various muscular benefits including:
Medicine ball overhead throws are a full body exercise
Improves coordination and stability throughout the body
Prepares the body for high intensity and explosive, full body exercise
Helps tone and lean out the muscles
Burns calories
Improves functional fitness
Muscles Targeted
Medicine ball overhead throws are a killer full-body exercise. because they work both the upper and lower body, numerous people throw this into their weekly workout regimen to feel some added burn. Muscles targeted during medicine ball throws include:
Glutes
Quads
Calves
Biceps
Triceps
Lats
Hamstrings
Abs
Modifications
Not sure if you are ready for medicine ball overhead throws? That’s understandable. Depending on the type of weight you use, a medicine ball can get really heavy – really quick! If you’re searching for a way to still do the exercise in a modified way, then a stability ball will be your new best friend.
That’s right! replace a medicine ball with a stability ball to carry out a medicine ball overhead throw in a way that’s adjusted to your workout level. once you’ve conquered the stability ball like a champ, you can start using medicine balls. before you know it, you’ll be throwing a 20 pound medicine ball overhead!
Conclusion
Medicine ball overhead throws are a terrific exercise that consists of both strength building and cardio.
There are two different styles or variations. The first variation is used a lot by strength & conditioning coaches and athletes. In the first variation, you hold the med ball at chest height, do a semi-squat and lower the ball between your legs. then using your legs and core, explosively jump out of the squat and throw the ball overhead behind you.
In the second variation, distance yourself 2-3 feet from a wall. raise the medicine ball overhead. While engaging your abs and glutes, throw the ball into the wall. Catch the ball off the wall and repeat.
If you’re not at a level where you feel comfortable throwing a medicine ball, you can modify the exercise and use a stability ball instead. As time goes on, you can progress into throwing lighter weight medicine balls!