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