Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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The Backward Medicine Ball Throw primarily works the shoulders. It is a plyometrics movement performed with medicine ball.
1 / 2How to
Movement instructions
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.
Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same medicine ball setup, range of motion and recording method when comparing Backward Medicine Ball Throw sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the shoulders using something else.
Related
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
