Napra

Backward Medicine Ball Throw

PlyometricsBeginner Shoulders Medicine ball
Backward Medicine Ball Throw, step 1
1. Stand with your back to the target; squat down with the ball between your legs.
Backward Medicine Ball Throw, step 2
2. Explode up onto your toes and swing the ball overhead and back with straight arms; release it at the top.

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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