FitnessTracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the backward medicine ball throw, including tips, variations, and the muscle groups it targets.
This explosive movement mimics Olympic-style triple extension and improves athletic power. It’s often used in sports and strongman-style circuits.
Instructions
- Start in a squat position holding a medicine ball between your legs.
- Explosively drive upward through your hips and extend your arms to launch the ball backward overhead.
- Allow the ball to fly behind you or to a partner.
- Reset and repeat for the prescribed reps.