Backward Medicine Ball Throw

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.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	medicine ball
Difficulty	beginner
Type	compound

No medicine ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arm Circles Bodyweight Arnold Dumbbell Press Dumbbell Cuban Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell

Harder than the Backward Medicine Ball Throw

Push Press expert · Barbell Handstand Push-Ups expert · Bodyweight Clean and Jerk expert · Barbell

Common questions

What muscles does the Backward Medicine Ball Throw work?

The Backward Medicine Ball Throw primarily works the shoulders. Medicine Ball Scoop Throw, Return Push from Stance, and Alternating Cable Shoulder Press train the same muscle, across 9 equipment types.

What equipment do you need for the Backward Medicine Ball Throw?

A Medicine Ball. Without a medicine ball, Handstand Push-Ups, Shoulder Press - With Bands, and Arm Circles train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Backward Medicine Ball Throw suitable for beginners?

Yes, the Backward Medicine Ball Throw is rated beginner. Push Press, Handstand Push-Ups, and Clean and Jerk are the progressions from here.

Where should the Backward Medicine Ball Throw go in a workout?

Early — the Backward Medicine Ball Throw is compound, working 1 muscle group, so run it first or second while you are fresh.

Similar exercises

Medicine Ball Scoop Throw Medicine Ball Return Push from Stance Medicine Ball Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell