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Glutes · Intermediate

Medicine Ball Backward Throw

Medicine-ball power drill for coordinated trunk and upper-body force.

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Medicine Ball Backward Throw demonstration

Exercise overview

Training details

GlutesHamstringsCoreShoulders

Equipment

Medicine Ball

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the feet about hip to shoulder width apart and hold the medicine ball between the legs.
  2. 02Hinge the hips backward and bend the knees while keeping the chest lifted.
  3. 03Drive forcefully through the floor and extend the hips, knees, and ankles.
  4. 04Swing the ball overhead and release it backward only when the area behind you is completely clear.
  5. 05Finish tall, regain balance, and wait for the ball to settle before retrieving it.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMedicine Ball Overhead ThrowRelated variationMedicine Ball Behind the Head Throw

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Alternatives

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