Backward Medicine Ball Throw

The Backward Medicine Ball Throw is a beginner medicine ball exercise that works the Shoulders. Follow the steps below or watch the demonstration.

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.

Recommended sets & reps

← More Shoulders exercises

Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.