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How to Do Backward Medicine Ball Throw — Form, Muscles & Tips

Learn how to do the Backward Medicine Ball Throw: step-by-step form, muscles worked, medicine ball setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  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.