GymPlan AIBackward Medicine Ball Throw
Backward Medicine Ball Throw is a beginner compound plyometrics that mainly works your shoulders.
💪 Shoulders🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
How to do the backward medicine ball throw
- 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.
Muscles worked
Primary: Shoulders
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialBackward Medicine Ball Throw alternatives
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Standing Two-Arm Overhead ThrowOther · BeginnerFAQ
What muscles does the backward medicine ball throw work?
It mainly works your shoulders.
How many sets and reps of backward medicine ball throw should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the backward medicine ball throw good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.