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Shoulder Exercise – Overhead Medicine Ball Pass

Posted Apr 03 2012 10:12am
Shoulder Exercise - Overhead Medicine Ball Pass

Overhead Medicine Ball Pass

Shoulder exercises can get boring.  Every time you push or pull a weight, you’re performing a shoulder exercise.  Booooring !!!  So sometimes, I like to try something different … add some functionality to my shoulder workout.   Here’s a shoulder exercise I began doing recently.  It’s a plyometric shoulder exercise and works your shoulders both concentrically and eccentrically.

Shoulder Exercise – Overhead Medicine Ball Pass

Click here to view the embedded video.

It’s very simple:

  • hold a medicine ball in one hand
  • laterally raise the arm holding the ball and toss the ball overhead
  • reach above your head with your empty hand and catch the ball
  • when you’ve stopped the balls momentum, repeat by throwing the ball back overhead
  • 10 reps with each arm will make your shoulders tired.

Here are a few things to consider when doing this shoulder exercise:

  • start with a light medicine ball (I used a 12lb ball in the video and it’s a good shoulder workout)
  • it may make your biceps sore – I think it’s a result of catching the ball with your biceps in an extended position
  • it’s a great exercise for hand – eye coordination

Give the Overhead Medicine Ball Pass a try and let me know what you think.  If you have any questions, leave a comment and I’ll do my best to answer it.

Great New Website for Fitness Information

Please take a minute to check out MovementLectures.com – it’s a great new fitness / nutrition / motivation / rehab website and features lectures from some of the most respected names in the fitness industry. (  Disclosure – I am not affiliated with them in any way.)

However, I am affiliated with our Facebook page and would love to have you visit … and it’s full of shoulder information.

One final question – Did you check out the Rotater?  Visit our video page to see how the Rotater can help your shoulder feel and perform better.

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