Over the Shoulder Medicine Ball Throws

by National Council on Strength and Fitness (NCSF)


Over the Shoulder Medicine Ball Throws or MB Diagonal chop pass as they may be called are a good activity to increase rotational power and movement efficiency. The exercise takes advantage of hip and trunk synergy to create more powerful actions in the transverse plane. The movement sequence encourages high to low force transfer and the closed chain stance enhances dynamic balance and stability efficiency. The exercise promotes functional range of motion in the obliques, while improving the kinetic chain actions of the trunk, hip flexors, and glute muscle groups. The Over the Shoulder Medicine Ball Throws are an ideal exercise for power development, but can be used in an integrated program for total body conditioning as seen in functional based metabolic training as well as conditioning programs that address athletic performance.

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