Standing Two-Arm Overhead Throw
Standing Two-Arm Overhead Throw is a plyometric power – whole-body forward throw exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Pectoralis major, Latissimus dorsi
- Exercise type
- Plyometric power – whole-body forward throw
Exercise technique
- Target
Establish a safe throwing distance from a wall or ready partner.
- Grip
Hold the ball in both hands with feet shoulder-width apart.
- Preload
Slightly bend your knees and comfortably take the ball behind your head.
- Torso
Extend your hips under control to prepare the ball behind you without excessively arching your lower back.
- Throw
Bring your hips and torso forward while extending your arms and releasing the ball ahead.
- Follow through
Stay balanced over your feet and prepare your hands to receive.
- Return
Bend your elbows to slow the returning ball and control it before the next throw.
Key technique points
- Release evenly with both hands.
- Use shoulder range without forcing it.
- Include your torso in the throw.
- Protect your head from the ball path.
- Watch the returning ball.
- Do not release before your partner is ready.
Common mistakes
Excessive lower-back arch
Do not force your lower back into extension to take the ball behind you.
Arm-only throw
Do not omit leg and torso contribution entirely.
Early one-hand release
Do not give the ball an unintended sideways direction.
Too close to the wall
Do not choose a distance too short to react to the rebound.
Locked-arm catch
Do not load the impact onto straight arms.
Falling forward
Do not leave your support base after throwing.
Frequently asked questions
Standing Two-Arm Overhead Throw: why is “Excessive lower-back arch” a mistake?
Do not force your lower back into extension to take the ball behind you.
Standing Two-Arm Overhead Throw: why is “Arm-only throw” a mistake?
Do not omit leg and torso contribution entirely.
Standing Two-Arm Overhead Throw: why is “Early one-hand release” a mistake?
Do not give the ball an unintended sideways direction.
Standing Two-Arm Overhead Throw: why is “Too close to the wall” a mistake?
Do not choose a distance too short to react to the rebound.
Standing Two-Arm Overhead Throw: why is “Locked-arm catch” a mistake?
Do not load the impact onto straight arms.
Standing Two-Arm Overhead Throw: why is “Falling forward” a mistake?
Do not leave your support base after throwing.
What should I focus on when doing Standing Two-Arm Overhead Throw?
Release evenly with both hands. Use shoulder range without forcing it. Include your torso in the throw. Protect your head from the ball path. Watch the returning ball. Do not release before your partner is ready.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.