Shoulders / Beginner / Compound (multi-joint)

Backward Medicine Ball Throw

A medicine ball explosive exercise for the rear delts, with the forearms assisting.

At a glance

Primary

Rear delts

Secondary

Forearms & grip

Equipment

Medicine ball

Movement pattern

Jump / plyometric

Level

Beginner

Type

Shoulders, Compound (multi-joint), Explosive

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.

Common mistakes

• ✗ Throwing with the arms and lower back instead of the hips.

  Why it hurts: The lower back and shoulders take the load of the whole throw.

  ✓ Instead: Load the hips first and let the power travel from the legs up through the arms.

Open in the appGet started