Backward Medicine Ball Throw
Backward Medicine Ball Throw is a compound plyometrics exercise using medicine ball that trains the front delts, shoulders.
PlyometricsMedicine BallBeginnerCompoundPush
Primary muscles: Front Delts, Shoulders
How to do it
- 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.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Backward Medicine Ball Throw from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
