Exercise Library
Medicine Ball Backward Throw
Stand with feet shoulder-width apart holding a medicine ball at chest level. Lower slightly into a squat, then explosively extend hips, knees, and ankles while swinging the ball overhead and throwing it backward behind you. Focus on driving power from the legs and core through the upper body, and retrieve the ball safely before repeating.
Primary muscle
Shoulders
Secondary muscles
back (latissimus dorsi, trapezius), core (abdominals, obliques, erector spinae), glutes, hamstrings, quadriceps
Equipment
Medicine Ball
Category
Full Body
Track This Exercise in the App
Log your medicine ball backward throw sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.