Med Ball Throw Behind Shoulder
The med ball throw behind shoulder is a rotational power exercise that targets the deltoids and traps through an explosive overhead throwing movement. It builds shoulder and upper back power while engaging the core for rotational strength and stability.
How to do it
- Stand with feet shoulder-width apart holding a medicine ball in both hands at your chest.
- Rotate your torso to one side and bring the ball beside your hip.
- Explosively throw the ball back and over that shoulder toward a wall or partner.
- Catch the ball on rebound or retrieve it and return to the starting position.
- Repeat on the same side for the desired reps, then switch sides.
Form cues
- Keep your core braced tight throughout the rotation
- Drive the movement from your hips and torso
- Keep a soft bend in your elbows
- Throw smoothly and control the rebound
Breathing: Inhale as you wind up and rotate to the side, then exhale forcefully as you throw the ball.
Common mistakes
- Using only arms instead of rotating through the hips and torso, which limits power and strains the shoulders
- Choosing a medicine ball that is too heavy, which ruins form and increases injury risk
- Rushing the movement without control, which can lead to losing balance upon release
Muscles worked
Primary: delts. Secondary: traps, triceps, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per side, rest 60 s
Lose weight
3 sets × 10–12 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have shoulder or lower back discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What weight medicine ball should I use as a beginner?
Start with a light ball, around 4 to 8 pounds, to focus purely on form and rotational speed before increasing weight.
Can I do this exercise against any wall?
Make sure you use a sturdy concrete or brick wall designed for medicine ball rebounds, not standard drywall.
Why do I feel this in my lower back instead of my shoulders?
This usually happens if you over-rotate or fail to brace your core. Keep your abs tight and let your hips share the twist.