Backward Medicine Ball Throw

How to perform

1. 01This 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. 02Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
3. 03Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
4. 04Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.