Overhead Medicine Ball Pass Loop | Friends

Quick Intro

The Overhead Medicine Ball Pass Loop is the over-and-under version of the back-to-back ball pass. Two partners stand back to back, a short step apart. The first reaches the ball up and back over the head to the second, who takes it overhead. The second brings the ball down, hinges forward and passes it back low between the legs to the first, who has hinged forward to take it. The first stands, lifts it overhead and the loop begins again.

The twist passes turn the trunk to the sides. This one moves it front to back: a long reach up and back, then a hinge down and through. It works the stomach and the back of the body together and makes a useful change from the rotation-based passes. The related core exercise is the Russian Twist, though the loading pattern here is closer to a Plate Halo at the top and a Good Morning at the bottom.

What You’ll Need

A light medicine ball, two to four kilograms.
A flat, non-slip floor.
Clear space overhead and around both partners.

What It Works

The front stomach muscles (rectus abdominis), which stop the ribs flaring as the arms reach overhead and pull the trunk forward into the low pass.
The muscles along the spine (erector spinae), which hold the back flat in the hinge and bring you back up.
The large back muscle (latissimus dorsi), which controls the arms overhead and draws the ball down.
The front of the shoulder (anterior deltoid), which lifts the ball overhead.
Hamstrings (biceps femoris) and glutes (gluteus maximus), which control the hinge at the hips for the low pass and drive the hips forward to stand.

The Technique

Setting up

Stand back to back, about a shoe length apart, feet a little wider than the hips.
Partner A holds the ball at the chest.
Agree the loop: A passes overhead, B passes low.

The overhead pass

A raises the ball overhead with straight arms and reaches it up and slightly back.
Keep the ribs down. The reach comes from the shoulders and upper back, never from bending backward at the lower back.
B reaches up and back too, gets both hands on the ball and says “got it”.
A lets go.

The low pass

B brings the ball down in front, to the chest.
B hinges forward from the hips with soft knees and a flat back, lowering the ball between the legs.
A hinges forward at the same time and reaches back between their own legs.
The ball changes hands low, between the two pairs of feet. A says “got it”.

A then stands up by driving the hips forward, brings the ball to the chest and lifts it overhead again.

One overhead pass and one low pass make a circuit.

In this loop A always reaches overhead and receives low, while B does the opposite. Halfway through the set, reverse the loop so that B passes overhead and A passes low. Both partners then do the same amount of each.

Breathing

Breathe out as you reach and pass. Breathe in as you return to standing.

How Many

Two or three sets of eight to twelve circuits. Keep the pace slow. The range of movement is large, and a slow loop is safer and works the muscles better.

Making It Easier or Harder

Easier:

Use a lighter ball.
Shorten the range: hand off at head height instead of fully overhead, and at knee height instead of between the legs.
Slow down.

Harder:

Use a heavier ball.
Pause for a second at the top and bottom of each pass.

Protecting the Lower Back

The low pass is where this exercise can go wrong. Bend at the hips, keep the back flat and let the knees soften. Rounding the spine to reach down puts the strain on the lower back. If you cannot reach the ball with a flat back, shorten the range or stand a little closer.

At the top, avoid leaning back hard to reach. Keep the stomach braced and let the arms do the reaching.

Staying Safe

Hand the ball over at both ends. No throwing.
Flat back in the hinge.
Light ball, given the range of motion.
Stop for lower back pain, shoulder pain or dizziness, which can come from repeated head-down positions.

Common Mistakes

Rounding the back on the low pass. Hinge from the hips.
Arching backward on the overhead pass. Keep the ribs down.
Standing too far apart. Both passes become a stretch. Move closer.
Never reversing the loop. One partner ends up doing all the overhead work.

Fitting It Into a Session

It works well as part of a warm-up, since it moves the shoulders, hips and spine through a full range. It also makes a good contrast within a core block next to a rotational pass, such as the Back-to-Back Medicine Ball Twist Pass.

Back-to-Back Medicine Ball Twist Pass passes the ball round the sides.
Standing Back-to-Back Medicine Ball Twist Pass is the standing rotational version.
Standing Overhead Weight Plate Pass passes a plate overhead between partners facing each other.

FAQ

Is this the same as the over-under relay from school sports days?

It is the same movement. In a relay the ball goes down a whole line. With two partners it loops back and forth.

Can I do this with a stiff lower back?

Shorten the range so the low pass happens at knee height, and keep the back flat. If the back still complains, choose a rotational pass instead.

Does it matter who starts?

No. Just make sure to reverse the loop halfway.