Backward Overhead Medicine Ball Throw

Triceps, Shoulders, Traps, GlutesMedicine Ball

The backward overhead medicine ball throw is a full-body conditioning drill working your triceps, shoulders, upper back, and glutes to build posterior chain power.

How to do it

1Stand with your back to a clear, open area, holding the ball in front of your hips.

2Lower into a quarter-squat, dropping the ball between your knees while keeping a flat back.

3Exhale and drive through your legs and hips, extending your body upward and backward.

4Guide the ball overhead with your arms and release it backward at the top of your extension.

5Turn around, pick up the ball with a flat back, and reset for the next rep.

Common mistakes

Hyperextending your lower back at release, which can cause lumbar spine discomfort.

Trying to throw using only arm strength without driving through your legs and glutes.

Performing the throw without checking that the space behind you is completely clear.

Breathing

Inhale as you lower into the quarter-squat. Exhale forcefully as you extend your hips and throw.

Make it harder or easier

To make it easier, practice your form with a lighter ball at submaximal effort.

To make it harder, use a heavier ball and aim for maximum distance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.