Cardio · Beginner

Backward Medicine Ball Throw

You squat down with a medicine ball between your legs, then explode upward and toss the ball over your head behind you. This full-body movement trains the same powerful hip-drive pattern used when getting up quickly from a chair or catching yourself from a stumble. It builds strength in your legs and hips while also waking up the shoulders and back. A light ball and a partner — or a wall — is all you need.

1. 01

   Stand with feet shoulder-width apart and toes angled out about 15 degrees.

2. 02

   Hold the medicine ball with both hands and let it hang between your legs.

3. 03

   Push your hips back and bend your knees to lower into a squat — keep your chest up, not folded forward.

4. 04

   Drive through your heels to stand up fast, straightening your hips and knees at the same time.

5. 05

   As your body reaches full height, swing your arms up and release the ball overhead and behind you.

6. 06

   Let your heels rise slightly at the top of the throw — that's the natural finish of the movement.

7. 07

   Land softly with a slight bend in your knees, then reset your stance before the next rep.

• ×

  Rounding the lower back on the squat — if your chest drops toward the floor instead of staying tall, lighten the ball or shorten your squat depth.

• ×

  Using mostly arms instead of legs — if your shoulders feel all the work, you're not driving through your hips; think of the throw starting from your feet.

• ×

  Releasing the ball too early — if it goes straight up instead of back, you're letting go before your arms pass your ears; wait until your hands are overhead.

• ×

  Knees collapsing inward during the squat — check that your knees track over your second toe; push them outward as you stand.

• ×

  Holding your breath — exhale sharply as you explode upward and release the ball, inhale as you reset.