How to Do Backward Medicine Ball Throw
Step-by-step instructions, muscles worked and workouts that use the backward medicine ball throw.
| Main muscles | Shoulders |
| Also works | — |
| Equipment | Medicine Ball |
| Level | Beginner |
| Type | Plyometrics |
How to do it
- This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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