Squat to ball throw: how to do it and what it works

Squat that links leg extension and a vertical ball throw.

Image: start and end of the movement.

How to do it

Squat with a medicine ball that ends in a vertical throw, designed to train coordinated leg and shoulder power.

Form. Hold the ball close to your chest, lower with control and extend hips, knees and arms in one sequence toward a safe area.

Common mistake. Chasing the ball without looking around, throwing with an arched back, losing knee alignment, or using an excessive load.

Quadriceps, Deltoid · Medicine ball

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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