MB Throw

What you'll gain

• Trains upper-body rate of force with a throw instead of a grind.

• The staggered stance links a step to the overhead release.

• A wall rebound lets you repeat throws without a partner.

Step-by-Step Instructions

1. 1

   Stand in a staggered stance facing a wall or partner, holding a medicine ball in both hands.

2. 2

   Brace the trunk and keep the eyes on the target.

3. 3

   Swing the ball overhead and bend the elbows so it sits behind the head.

4. 4

   Shift weight onto the back leg as you load the throw.

5. 5

   Step forward and throw the ball by extending the hips, knees, and arms together.

6. 6

   Catch the rebound or reset, then repeat without collapsing the ribs.

Common Mistakes

• Throwing a ball that is too heavy to move fast, which turns the throw into a slow press.

• Arching the lower back as the ball goes behind the head.

• Leaving the legs quiet so the arms do all of the work.

• Standing so far from the wall that the rebound cannot be caught.

About This Exercise

The MB throw in this clip is an overhead medicine-ball throw, not a chest pass. You stand staggered, take the ball behind the head, then step and throw with a fast triple extension. The overhead variation uses the same behind-the-head load and a wall rebound. The approved highlight paints the chest red with pink on the deltoid, triceps, and abdominal wall, so the catalog primary follows the asset rather than a hips-and-shoulders tag. For a library this is a power throw, not a slow press. It fits plyometric upper-body blocks, athletic power collections, and wall-throw demos. Equipment is Medicine Ball.

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