Start
End
ShouldersBeginnerBodyweight
Backward Medicine Ball Throw
رمي الكرة الطبية للخلف
Target Muscles
Shoulders
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- 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.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
