Quick Answer
Backward Medicine Ball Throw is a beginner plyometrics exercise that targets your shoulders and glutes. It uses a medicine ball. Stand feet shoulder-width apart, hold medicine ball with both hands.
Video Tutorial
How to Perform the Backward Medicine Ball Throw
- 1
Stand feet shoulder-width apart, hold medicine ball with both hands.
- 2
Lower into slight squat, bringing ball between legs.
- 3
Explosively extend hips, knees, ankles.
- 4
Simultaneously swing arms up and overhead.
- 5
Release ball backward over head at peak extension.
- 6
Aim for height and distance.
- 7
Retrieve ball and repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Backward Medicine Ball Throw isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Backward Medicine Ball Throw work?
The Backward Medicine Ball Throw primarily works your shoulders and glutes. Secondary muscles include the hamstrings, lower back and traps.
What equipment do I need for the Backward Medicine Ball Throw?
The Backward Medicine Ball Throw needs a medicine ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Backward Medicine Ball Throw suitable for beginners?
Yes. The Backward Medicine Ball Throw is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Backward Medicine Ball Throw should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Backward Medicine Ball Throw every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.