Napra

Standing Two-Arm Overhead Throw

PlyometricsBeginner ShouldersChestLats Medicine ball
Standing Two-Arm Overhead Throw, step 1
1. Stand in a slight split, take the ball behind your head with both hands, torso slightly back.
Standing Two-Arm Overhead Throw, step 2
2. Throw it forward hard from overhead, torso and arms snapping through together (like a throw-in).

How to do it

  1. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
  2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
  3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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