Backward Medicine Ball Throw
Trains the Hamstrings and Glutes.
- Equipment
- A medicine ball
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand with your back to the open space you will throw into, feet about shoulder-width apart, holding a medicine ball in both hands.
- Hinge at the hips and swing the ball down between the legs.
- Drive the hips forward and stand up hard, swinging the ball up in front.
- Continue the swing up and over the head, releasing the ball backwards over the shoulders.
- Follow through with the arms and let the body extend, stepping back if needed to keep balance.
- Turn, retrieve the ball and repeat.
Common mistakes
- Throwing with the arms. The hips drive the ball and the arms guide it; the throw goes as far as the hip snap sends it.
- Releasing too early. The ball goes back over the head, not up in front; an early release sends it straight up.
- Rounding the back at the bottom. The swing between the legs is a hinge with a flat back; a rounded back under a ball is a lower back under load.
- Throwing without checking behind. The ball goes where you cannot see; the space behind is clear before every throw.