How to Do the Backward Medicine Ball Throw

Beginner · Medicine Ball · Targets Shoulders

How to perform it

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

Muscles worked

The Backward Medicine Ball Throw primarily targets your Shoulders. You'll need medicine ball.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Backward Medicine Ball Throw slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.