Backward Medicine Ball Throw
Backward Medicine Ball Throw is a beginner-level compound in the plyometrics category that primarily works the shoulders. It is performed with medicine ball.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.