Overhead backward ball throw: how to do it and what it works
Explosive throw backward that combines hip and shoulder extension.
- Main muscles
- Deltoid, Gluteus maximus
- Secondary muscles
- Quadriceps, Triceps brachii
- Equipment
- Medicine ball
How to do it
Overhead backward medicine ball throw
Explosive medicine ball throw over one shoulder, with force transfer from the legs and hips.
Form. Lift the ball with your legs and hips, rotate only as much as needed and throw into a clear area before calmly retrieving the ball.
Common mistake. Throwing without a clear space, straining the lower back when picking up the ball, or turning the knee and torso in opposite directions.
