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Medicine Ball Backward Throw

Medicine Ball Backward Throw

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest
Arms Chest Shoulders
Muscle Activation
Glute · Hamstring · Hips · Spine
90%
Core
10%
Equipment
Medicine Ball
Setup / Starting Position
  • Stand with your feet shoulder-width apart, holding a medicine ball with both hands in front of your chest.
Exercise Position
  • Engage your core muscles and maintain a slight bend in your knees.
  • Shift your weight onto your back foot.
Form & Performance
  • Extend your arms behind you and throw the medicine ball backwards, forcefully extending your hips and engaging your core.