A beginner plyometrics exercise done with a medicine ball that mainly works the shoulders. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall. Begin standing a few meters in front of your partner, both facing the same direction.
Updated
Primary
Shoulders
Equipment
Medicine Ball
Level
beginner
Backward Medicine Ball Throw demonstration
Backward Medicine Ball Throw, starting positionBackward Medicine Ball Throw, finishing position
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
