Medicine Ball Backward Throw Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Medicine Ball
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Erector Spinae, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Backward Medicine Ball Throw
How to: Medicine Ball Backward Throw
- Stand with your feet shoulder-width apart while holding a medicine ball at waist height.
- Engage your core and initiate the movement by rotating your hips and torso backward.
- Throw the medicine ball backward over your head as you release it.
- Follow through with your arms in the motion of the throw.
- Retrieve the ball and repeat for the desired number of repetitions.
Common Mistakes
- Not engaging the core properly.
- Using too much weight, leading to poor form.
- Throwing the ball too high or too low, impacting the throw's effectiveness.
Modifications
- Use a lighter medicine ball or perform the movement without a ball if necessary.
- Perform the throw seated to reduce strain on the hips.
Tips
- Keep your core engaged throughout the movement.
- Use a comfortable weight that allows for controlled motion.
- Ensure your feet stay shoulder-width apart for balance.
Medicine Ball Backward Throw Alternatives
Tags
strength
hips
medicine ball
hamstrings
glutes
core