Backward Medicine Ball Throw

What it is

This dynamic movement is a powerful full-body exercise using a medicine ball. It primarily engages your shoulders, requiring an explosive upward push. You will generate momentum from a deep squat, propelling the ball overhead and backward. This compound exercise effectively builds explosive power and coordination.

Technique tips

• Squat deep to maximize power generation.
• Drive through your heels to extend explosively.
• Release the ball at the peak of your extension.
• Keep your core engaged throughout the throw.
• Ensure a safe path for the medicine ball.
• Choose a medicine ball weight that allows good form.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.