Exercise

Backward Medicine Ball Throw

Also known as: overhead back throw med ball, scoop throw back, reverse med ball toss

Backward Medicine Ball Throw — position 2

Backward Medicine Ball Throw is a compound exercise for the shoulders. Main target: posterior deltoid. Also works: anterior deltoid, gluteus maximus, vastus lateralis and lower back. Equipment: medicine ball.

EquipmentMedicine ball

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Posterior deltoid

Secondary

Anterior deltoid Gluteus maximus Vastus lateralis Lower back

How to do it

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.
Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.