The medicine ball overhead power throw is an explosive exercise targeting the abdominals and hips. This specific exercise is part of the new Army Combat Fitness Test or ACFT. It can be performed for lower reps with a focus on power or for higher reps with a focus on fat loss and conditioning. It begins in a semi-squat position holding a medicine ball, which then gets "scooped" up and thrown overhead in one continuous movement.
Build explosive power in lower and upper body simultaneously
Great carryover to strength and endurance sports
Effective even with a relatively light medicine ball