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Backward Medicine Ball Throw

in Shoulders Exercise


Main Muscle Worked: Shoulders

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Backward Medicine Ball Throw - Exercise Guide

Step 1

You have the option to either have a partner for this exercise or not. If you choose to do this alone, you can retrieve the ball after each movement or let it bounce on a wall. We recommend that you have a partner for this so you can complete your repetitions faster.
With a partner:
Stand a few meters away in front of your partner.

Step 2

Turn to the direction your partner is facing.

Step 3

Grab and hold the medicine ball between your legs.

Step 4

Squat down and then forcefully reverse direction, coming to full extension and throw the medicine ball overhead to your partner.

Step 5

Your partner can then retrieve the ball and give it back to you.

Step 6

Once you have the ball, return to your starting position and do the same movements.

Step 1

Without a partner:
Stand a few meters away in front of a wall.

Step 2

Turn around so that your back faces the wall.

Step 3

Grab and hold the medicine ball between your legs.

Step 4

Squat down and then forcefully reverse direction, coming to full extension and throw the medicine ball overhead.

Step 5

Immediately retrieve the ball once it bounces off the wall and get back to your starting position.


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