Backward Medicine Ball Throw

Shoulders

Backward Medicine Ball Throw

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePush

A plyometric overhead throw behind you with a medicine ball, using your hips and shoulders for explosive power.

Plyometrics

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with feet shoulder-width apart holding a medicine ball at your waist.
2Make sure there is clear space behind you.

How to perform

1Squat slightly and hold the ball in front of your thighs.
2Explode upward and swing the ball overhead, releasing it behind your head.
3Extend your hips fully as you release.
4Retrieve the ball and reset before the next throw.