Backward Medicine Ball Throw
How to do the Backward Medicine Ball Throw
- 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.
How to program the Backward Medicine Ball Throw
Sets and reps
As a compound movement, the Backward Medicine Ball Throw responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Backward Medicine Ball Throw is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Backward Medicine Ball Throw into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Backward Medicine Ball Throw work?
The Backward Medicine Ball Throw primarily targets the Shoulders.
What equipment do I need for the Backward Medicine Ball Throw?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Backward Medicine Ball Throw should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
