Backward Medicine Ball Throw
Muscles worked
Instructions
- 1This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
- 2Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- 3Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- 4Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Backward Medicine Ball Throw
The backward medicine ball throw is an explosive power exercise that combines full hip and leg extension with launching the ball overhead and backward. This ballistic movement heavily recruits the anterior shoulders to accelerate and release the ball at the right moment, while engaging the glutes and hamstrings during the extension phase. It's widely used in athletic training to build overall body power rather than raw strength. It's best done with a partner, adding a fun, competitive element to training. Its explosive nature makes it a great complement to classic strength movements.
check_circleBenefits
- check_circleBuilds overall explosive power
- check_circleEngages shoulders, glutes and hamstrings
- check_circleImproves full-body coordination
- check_circleAdds a fun element to training
lightbulbExecution tips
- lightbulbUse full leg extension, not just the arms
- lightbulbChoose a ball suited to your level
- lightbulbPerform the movement in one fluid motion
- lightbulbWarm up the shoulders well beforehand
warningCommon mistakes
- warningThrowing only with the arms
- warningNot squatting deep enough before extending
- warningUsing a ball that's too heavy
- warningPoor coordination between legs and arms
helpFrequently asked questions
Can it be done alone?expand_more
Yes, by throwing against a wall or retrieving the ball after the throw.
What ball weight should I choose?expand_more
Between 2 and 5 kg depending on your level; execution speed matters most.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.