Backward Medicine Ball Throw
The Backward Medicine Ball Throw targets the Shoulders and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Backward Medicine Ball Throw work?
The Backward Medicine Ball Throw primarily targets the Shoulders. It's an effective compound exercise for building shoulders strength.
Is the Backward Medicine Ball Throw good for beginners?
Yes, the Backward Medicine Ball Throw is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Backward Medicine Ball Throw?
You need medicine ball to perform the Backward Medicine Ball Throw. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.