Backward Medicine Ball Throw
How to do the Backward Medicine Ball Throw with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
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Medicine Ball
How to do the Backward Medicine Ball Throw
- 1
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.
- 2
Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- 3
Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- 4
Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
Log it, see it on your body.
Every Backward Medicine Ball Throw set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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