Backward Medicine Ball Throw

A beginner plyometrics exercise for the shoulders, done with a medicine ball.

Backward Medicine Ball Throw: finishing position

Main muscles: Shoulders
Equipment: Medicine ball
Level: Beginner
Type: Compound
Movement: Push

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Backward Medicine Ball Throw

Questions

What muscles does the Backward Medicine Ball Throw work?

Mainly the shoulders.

Is the Backward Medicine Ball Throw good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Backward Medicine Ball Throw?

Good alternatives that train the shoulders: Medicine Ball Scoop Throw, Return Push from Stance, Standing Two-Arm Overhead Throw or Kneeling Arm Drill.

How many sets and reps of the Backward Medicine Ball Throw should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).