Medicine Ball Backward Throw
Squatting with a medicine ball between the legs, then exploding up and tossing it backward over your head. A triple-extension power drill, also called a scoop throw.
Primary muscles
- Glutes (Gluteus Maximus)
- Quadriceps
- Front Delts
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 4–6
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet about shoulder-width apart, facing away from an open landing area, holding a medicine ball at arm's length between your legs.
Squat down with a flat back so the ball drops low between your knees.
Drive hard through the floor, extending the ankles, knees and hips together.
Swing the straight arms up and over your head, releasing the ball behind you at full extension.
Land softly if you leave the ground, retrieve the ball and reset.
Breathing: Inhale as you squat, exhale forcefully on the throw.
Coaching tips
Jump the ball back
Straight arms
Finish tall on the toes
Common mistakes
Rounding the back in the squat
Throwing with the arms instead of the legs
Releasing too early so the ball goes up, not back
Over-arching the lower back to chase distance
Safety notes
Check behind you before every throw and keep the landing area clear.
Start with a light ball until the timing is smooth.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.