Medicine Ball Backward Overhead Throw
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Medicine Ball
HOW TO PERFORM
- Stand with your back to an open space, feet shoulder width, holding the ball at arm's length in front of the hips.
- Squat down quickly and let the ball swing down between the knees with the back flat.
- Drive up through the legs and hips explosively and swing the straight arms up, releasing the ball overhead so it flies back behind you.
- Finish fully extended on the toes, then turn and retrieve the ball.
FORM TIPS
- The legs throw the ball and the arms only aim it. Release it as the arms pass the face.
TARGET MUSCLES
Primary
- Quads
- Glutes
- Calves
Secondary
- Hamstrings
- Shoulders
- Lower Back
- Adductors
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.