| Main Muscle Targeted | Shoulders |
| Exercise Type | Plyometrics |
| Auxiliary Muscles Worked | Chest, Lats |
| Equipment | Medicine Ball |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Pull |
| Sport |
Male Version
Female Version
Male variant
Male variant
Male variant
Female variant
Female variant
Female variant
Instructions
1) Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.2) Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
3) The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.