Setup and loading
Clear space behind you or a partner.
How to do the backward medicine ball throw step by step
- Stand with the ball between your legs.
- Bend your hips and knees.
- Extend your whole body, throwing the ball backward over your head.
Form cues
- Full extension
- Throw with your hips
Common mistakes
- Throwing with your arms only
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Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Medicine ball3-6 kg (6-13 lb) for power throws.
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Variations and similar exercises
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