Plyometrics

Backward Medicine Ball Throw

The backward medicine ball throw is a beginner plyometrics exercise for your shoulders, using medicine ball.

Main muscles
Shoulders
Equipment
Medicine ball
Level
Beginner
Backward Medicine Ball Throw, starting position
Start
Backward Medicine Ball Throw, end position
Finish

How to do it

  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.

Alternatives to the backward medicine ball throw

Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells Seated dumbbell shoulder press Dumbbells, Adjustable bench Shoulder press machine Shoulder press machine