How to do: Backward Medicine Ball Throw

Shouldersbeginnermedicine ball

Backward Medicine Ball Throw — starting position — Start position

Backward Medicine Ball Throw — finishing position — Finish position

Step-by-step instructions

1This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
2Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
3Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
4Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

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Photos & base instructions from the open-source Free Exercise DB (public domain).