Backward Medicine Ball Throw

Technique

How to perform Backward Medicine Ball Throw

1. Hold a medicine ball with both hands and stand facing away from a wall suitable for ball throws, with the landing and rebound area clear.
2. Lower into a shallow squat with the ball between your legs.
3. Drive through your hips and knees and swing the ball upward.
4. Release the ball backward over your head toward the wall without deliberately throwing your lower back into an exaggerated arch.
5. Let the ball stop moving before turning to retrieve it.
6. Reset your stance before the next throw.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.