Medicine Ball Backward Throw
Description
This exercise involves throwing a medicine ball backwards while standing or kneeling, targeting the upper back and shoulder muscles. It can be done alone or with a partner, and can be modified for different fitness levels by adjusting the weight of the ball.
Muscle Group
Equipment Required
Medicine Ball Backward Throw Instructions
- Stand with your feet shoulder-width apart and hold the medicine ball with both hands at chest level.
- Take a step back with your left foot and shift your weight onto your right foot.
- As you shift your weight back onto your left foot, explosively throw the medicine ball backwards over your head.
- Retrieve the medicine ball and repeat for the desired number of repetitions.
Medicine Ball Backward Throw Form & Visual
Medicine Ball Backward Throw Benefits
- Strengthens core muscles
- Improves flexibility and range of motion in hips and spine
- Increases balance and stability
- Can help alleviate lower back pain
- Engages and tones glutes, hamstrings, and inner thighs
Medicine Ball Backward Throw Muscles Worked
- Shoulders
- Back
- Core
- Glutes
- Legs
Medicine Ball Backward Throw Variations & Alternatives
- Medicine ball forward throw
- Medicine ball chest pass
- Medicine ball slam
- Medicine ball rotational throw
- Medicine ball overhead throw
