Standing Power Throw - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Standing Power Throw

Step by step instructions, muscle activation and variants for the Standing Power Throw.

HardGlutesQuadriceps

About this exercise

The Standing Power Throw is an explosive full-body exercise using a medicine ball that develops power, coordination, and athleticism. Driving through the legs and hips, you project the ball forward or overhead with maximum force, making it a staple in athletic performance training.

How to Perform

  • Stand with feet shoulder-width apart, holding a medicine ball at chest height or between your legs
  • Bend your knees and hinge slightly at the hips to load your posterior chain
  • Explosively extend your hips, knees, and ankles while simultaneously driving the ball forward or upward
  • Release the ball at full extension, projecting it as far as possible
  • Follow through with your arms and allow your body to continue the motion naturally
  • Retrieve the ball and reset to the starting position before the next rep

Muscle Activation

Primary
GlutesQuadricepsFront shouldersMiddle chest
Secondary
TricepsAbsHamstringsCalvesCore

Common Mistakes

Common mistakes content is coming soon.

About the Standing Power Throw

The Standing Power Throw is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs