Medicine Ball Overhead Throw

The medicine ball overhead throw trains upper body power by letting you release the load instead of decelerating it. In every conventional lift, the final third of the movement is spent slowing the weight down so it does not leave your hands; throwing removes that braking phase, so the whole repetition is acceleration. The core, lats and shoulders work together to transfer force from the ground through the trunk to the ball, which is the pattern behind throwing, serving and any overhead athletic action. Intent is the training variable that matters most here. A light ball thrown as hard as you can produces the adaptation; a heavy ball thrown moderately does not, because the speed is what you are trying to develop. Use a wall or an open space and reset properly between repetitions.