▸ Shoulders
Standing Two-Arm Overhead Throw
ShouldersMedicine Ball
beginner · compound · plyometrics
Also works: Chest · Lats
A shoulders movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
02
Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
03
The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.