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PlyometricsBeginner
Standing Two-Arm Overhead Throw
Equipment
Medicine Ball
Target Muscles
Shoulders
Category
Plyometrics
Muscle Group
Shoulders
Force Type
pull
Mechanics
compound
Target Muscles
Shoulders
Secondary Muscles
ChestLats
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Not maintaining proper form throughout the movement
- •Rushing through reps instead of using a controlled tempo
- •Holding your breath during the movement
Safety Tips
- •Use a spotter or safety racks when lifting heavy
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
Variations
- •Slow down the eccentric phase for increased time under tension
- •Add a 1-second pause at the peak contraction
- •Perform the movement one limb at a time
Alternatives
- •Choose another exercise that targets the shoulders
Progressions
- •Master the basic form with bodyweight before adding external load
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
- •Record yourself to check your form
Pro Tips
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension
- Implement progressive overload by tracking every session and adding small increments
- Breathe deliberately — exhale during the hardest part of the movement