Medicine Ball Backward Throw
From a squat with the ball between the legs, the hips and legs drive up and the straight arms throw the ball overhead and backward behind the body.
How to do it
Setup
Feet wider than the shoulders, back to open space, squatting with the ball held between the legs in straight arms.
Steps
- Drive up through the legs and hips, swinging the ball forward and up.
- Release it overhead so it flies back behind the body.
- Walk back to the ball and reset in the squat.
Common mistakes
Throwing with the arms and a bent back: the legs and hips send the ball. Releasing late so the ball goes straight up: let go as the arms pass overhead. Throwing toward people or a wall close behind: clear space, or a solid wall well back.
Breathing
Sharp exhale on the throw.
