Backward Medicine Ball Throw

Also called backward overhead throw, med ball back toss and reverse scoop toss.

Works

Shoulders

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
2. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
3. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

Cues

• Ball between the legs, hips back.
• Squat, then explode up.
• Throw overhead behind you.
• Full extension, arms follow through.

Common mistakes

• Throwing with the arms only.
• Rounding the back at the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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