Medicine Ball Overhead Throws - Martial Arts Strength Training

This page will teach you how to do a Medicine Ball Overhead Throw. This exercise will improve your arm, shoulder, core and chest strength and thus will help you to generate stronger punches and grappling techniques. For greater variety, try a Medicine Ball Backward Throw.

All stretches and exercises should be supervised by a trained martial arts instructor to ensure the proper technique is being utilized and to avoid potential injuries. For additional exercises, please visit the main Medicine Ball Workouts or Physical Fitness sections.

Instructions for Technique

• In this exercise, you will throw a medicine ball with your two hands over your head to a partner or against a wall.
• It should look like a soccer "throw-in".
• Bend your elbows so the ball starts behind your head.
• Then with two hands, throw the medicine ball forward to your partner or against a wall.
• The partner should catch the medicine ball and pass it back to you.
• Repeat.