PlyometricsBeginner
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.