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How to do Backward Medicine Ball Throw

Primary muscle: Full Body · Secondary: Glutes, Back, Shoulders

Full BodyIntermediateOtherCompound
Backward Medicine Ball Throw start and end positionBackward Medicine Ball Throw start and end position

Step-by-step

  1. Stand with your back to the throwing direction, feet shoulder-width apart
  2. Hold the ball with both hands and swing it between your legs as you push your hips back
  3. Extend your legs and hips explosively
  4. Launch the ball backward over your head
  5. Regain your balance, retrieve the ball, and repeat

Coaching tip

The purest test of total-body explosiveness; do it in an open area or toward a solid wall.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

More full body exercises

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