ACFT Medicine ball overhead power throw

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.

Benefits

  1. Build explosive power in lower and upper body simultaneously
  2. Great carryover to strength and endurance sports
  3. Effective even with a relatively light medicine ball
  4. Part of the new Army Combat Fitness Test or ACFT
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ACFT Medicine ball overhead power throw Images

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ACFT Medicine ball overhead power throw Instructions

ACFT Medicine ball overhead power throw muscle diagram