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ID: Backward_Medicine_Ball_Throw

Backward Medicine Ball Throw

LEVEL: beginner
Backward Medicine Ball Throw

PROTOCOL SPECS

  • CATEGORYplyometrics
  • MECHANICcompound
  • FORCEpush
  • EQUIPMENTmedicine ball

MUSCLE ENGAGEMENT

PRIMARY TARGETS

shoulders

EXECUTION PROTOCOL

  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.