Standing Power Throw
Expert Advice
Use your entire body to generate power, starting from your legs and transferring it through your core to your arms.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
- Lower into a semi-squat while bringing the medicine ball between your legs.
- Explosively extend your legs and arms, throwing the ball forward as far as possible.
- Retrieve the ball and repeat for the desired number of repetitions.
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Muscles Worked
Standing Power Throw primarily targets the Biceps, Shoulders, Calves, Abs, Chest, Quads, Traps, with Strength mechanics using Medicine Ball. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps14%
Shoulders14%
Calves14%
Abs14%
Chest14%
Quads14%
Traps16%
Equipment
Medicine Ball
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Standing Power Throw work?
Standing Power Throw primarily targets the Biceps, Shoulders, Calves, Abs, Chest, Quads, Traps. It is classified as a Strength exercise performed with Medicine Ball.
How many sets and reps should I do for Standing Power Throw?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing Power Throw suitable for beginners?
Standing Power Throw is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
