Back to all exercises
Open the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand facing a clear wall or open throwing area with a medicine ball held at your chest.
- 02Raise the ball overhead as you dip through your hips and knees while keeping your ribs controlled.
- 03Drive powerfully through your legs and throw the ball forward from overhead toward the wall or marked target.
- 04Release with both hands together and allow your arms to follow through without crossing the boundary.
- 05Let the ball rebound or land before retrieving it, then reset with the area clear.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan