Back to exercises
Backward Medicine Ball Throw, starting position 
Backward Medicine Ball Throw, finishing position
PlyometricsbeginnerMedicine Ball
Backward Medicine Ball Throw
Primary
Shoulders
Equipment
Medicine Ball
Level
beginner
Backward Medicine Ball Throw demonstration
How to Perform
- 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.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
Shoulders
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Backward Medicine Ball Throw work?
Backward Medicine Ball Throw primarily targets the Shoulders.
What equipment do I need for Backward Medicine Ball Throw?
Backward Medicine Ball Throw requires Medicine Ball.
Is Backward Medicine Ball Throw suitable for beginners?
Yes, Backward Medicine Ball Throw is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Backward Medicine Ball Throw
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.