Medicine Ball Backward Throw
Description
The medicine ball backward throw is a power exercise where you stand facing away from a target or open space, hold a medicine ball between your legs, and explosively throw it backward over your head using hip and back extension. It builds explosive hip and posterior chain power.
Muscle Group
Equipment Required
Medicine Ball Backward Throw Instructions
- Stand with feet shoulder-width apart facing away from open space or a target.
- Hold a medicine ball with both hands. Lower it between your legs by hinging at the hips.
- Load the throw by sitting your hips back into a quarter-squat.
- Explode by driving your hips forward and extending your back.
- Simultaneously swing the ball up and over your head, releasing it behind you.
- Follow through fully. Extend your body upward and slightly backward.
- Retrieve the ball. Reset and repeat.
- Use maximum effort each throw. Aim for 5 to 8 throws per set.
Medicine Ball Backward Throw Form & Visual
Medicine Ball Backward Throw Benefits
- Builds explosive hip extension power
- Develops posterior chain explosiveness
- Excellent for athletic training
- Carries over to jumping and sprinting
- Full-body power exercise
- Engaging and fun
Medicine Ball Backward Throw Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Anterior deltoid
- Trapezius
- Core
Medicine Ball Backward Throw Variations & Alternatives
- Medicine Ball Slam
- Med Ball Rotational Throw
- Med Ball Overhead Throw
- Kettlebell Swing
- Broad Jump (similar hip drive)
