Vertical Medicine Ball Throw

Lats, Abs, Glutes, HamstringsMedicine Ball

An explosive conditioning exercise that connects lower and upper body power. You transfer force from your legs and glutes through your core to throw the ball overhead.

How to do it

1Stand tall holding a medicine ball at chest height, feet shoulder-width apart.

2Dip into a quarter squat, driving your hips back with a flat spine.

3Explosively extend your legs and hips, driving momentum upward.

4Launch the ball straight overhead at peak extension.

5Let the ball drop or catch it smoothly, absorbing impact into a soft squat.

Common mistakes

Hyperextending your lower back on the release, placing stress on your spine.

Pushing only with your arms without leg drive, losing power and straining shoulders.

Catching the ball with locked knees, sending harsh impact through your joints.

Breathing

Inhale as you dip into the squat, and exhale hard as you drive up and release the ball.

Make it harder or easier

To regress, use a lighter ball and lower throw height. To progress, use a heavier ball or throw for maximum height.

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.