Exercise Library
UPPER BODY & ARM SWINGbeginner
Medicine Ball Overhead Throw
Mimics the jump arm-swing pattern — overhead med-ball throws train upper-body power and whole-body coordination; the upward arm action matches the jump swing exactly. Hold the ball behind the head and throw forward-up as hard as possible.
Shoulders, triceps, lats, core3-4 sets × 6-8 reps
Coaching cues
- 1.Staggered stance, weight on the back foot
- 2.Load the ball behind the head
- 3.Drive with the back leg + core + arms on release
- 4.Chase maximum throw height, not distance
Detailed training method
[Steps]1. Staggered stance→2. Hold the ball behind the head→3. Drive with the back leg + core + arms→4. Throw forward-up at full effort→5. Chase maximum height
[Common Errors]✗ Arms only→coordinate the whole body ✗ Throwing forward→chase height ✗ Ball too heavy→2-4kg works
[Progressions]Light→heavy ball→kneeling→standing single-arm→split-jump throw
[Jump-Specific]Mimics the jump arm swing; the upward arm action shares the exact same force chain as the jump swing
Related calculators
Related exercises
Weighted Pull Up
Pull-ups with added weight around the waist
Push Press
Identical to the jump force chain — the push press trains the lower→core→upper explosive transfer and the end-range power of the arm swing
Band Pull-Apart
The best pre-training shoulder activation — a strong upper back and cuff directly improve arm-swing power and add jump height