Seated Overhead Med Ball Throw
Push/PressbilateralBeginner
Equipment Needed
Medicine Ball
Target Muscle Group
Back
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Sit on the floor with your legs bent at your knees and your feet flat, holding a medicine ball at chest height. 2. Engage your core and sit up tall, ensuring your back is straight. 3. In one explosive motion, press the medicine ball overhead, extending your arms fully while leaning back slightly. 4. Control the ball as you bring it back down to your chest. 5. Repeat the throw for the desired number of repetitions, focusing on maintaining good posture and powerful movement throughout.",
