Backward Medicine Ball Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
Starting position
End position
How to Do Backward Medicine Ball Throw
- 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.
Muscles Worked
Alternatives to Backward Medicine Ball Throw
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Medicine Ball Scoop Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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2
Standing Two-Arm Overhead Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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3
Kneeling Arm Drill
A beginner plyometric exercise that works the shoulders.
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4
Return Push from Stance
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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5
Sled Overhead Backward Walk
A beginner compound strength exercise that works the shoulders.
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6
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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7
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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8
Alternating Deltoid Raise
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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9
Anti-Gravity Press
A beginner compound strength exercise that works the shoulders, using a barbell.
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10
Back Flyes - With Bands
A beginner compound strength exercise that works the shoulders, using a resistance band.
Frequently Asked Questions
What muscles do backward medicine ball throw work?
Backward Medicine Ball Throw primarily works the shoulders.
What equipment do I need for backward medicine ball throw?
Backward Medicine Ball Throw uses medicine ball.
Backward Medicine Ball Throw: is it suitable for beginners?
Yes. Backward Medicine Ball Throw is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of backward medicine ball throw?
Medicine Ball Scoop Throw, Standing Two-Arm Overhead Throw, Kneeling Arm Drill train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my backward medicine ball throw reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; backward medicine ball throw can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Backward Medicine Ball Throw with AI
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