The Medball Pullover Throw is a late-phase Vertical Pull plyometric Latissimus Dorsi exercise that places emphasis on the concentric Muscle Contraction . Given that this exercise is often performed over an exercise or Bosu ball, it also incorporates Thoracic - Extension .
Posterior Deltoid
Starting Position:
Patient lies supine over either an exercise ball or Bosu ball positioned between their Scapula . With arms kept relatively straight, a medicine ball is held with both hands
The exercise is then performed by raising the ball overhead ( GH Joint - Flexion + Thoracic - Extension ) and then hurling it caudally, typically towards a wall. If positioned appropriately, the ball can be caught to then perform another repetition.
Partner- the wall can be replaced by a partner
The following exercises can be used as a regression if Medball Pullover Throws exceed the capacity of the patient:
Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus
Seated Row - rudimentary weighted isotonic horizontal pull movement
Lat Pulldown - rudimentary weighted isotonic vertical pull movement with a high range of motion
Straight Arm Lat Pulldown - isotonic motion that emphasises Lats and straight arm strength
DB Pullover - moderate isotonic movement with large overhead and Thoracic - Extension range
The following exercises can be used as a progression to Medball Pullover Throws once exercise proficiency is achieved:
Prone Lat Pulldown - Lat Pulldown variation that emphasises Thoracic - Extension
Pull-Up - bodyweight or greater load through large overhead motion
Rope Climb - pull-up variation with entire load bestowed on alternating arm