Backward Medicine Ball Throw

The Backward Medicine Ball Throw is a beginner medicine ball exercise that primarily targets the Shoulders.

Muscles Worked

How to Do the Backward Medicine Ball Throw

1. 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.
2. 2Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
3. 3Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
4. 4Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

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