1Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
2Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
3The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
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
