Backward Medicine Ball Throw

Technique

How to perform Backward Medicine Ball Throw

1. Stand several steps in front of a sturdy wall while facing away from it and hold a medicine ball with both hands.
2. Brace your core and lower into a shallow squat with the ball held between your legs.
3. Drive through your hips and knees as you swing the ball upward and throw it backward over your head into the wall.
4. Turn around, retrieve the ball after it stops moving, and reset your stance.
5. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved