Medicine Ball Overhead Backward Throw
Explosive medicine ball throw over the head backward to develop full-body extension power.
Medicine Ball Overhead Backward Throw
The overhead backward medicine ball throw is a full-body plyometric exercise that develops explosive extension power of the posterior chain. This ballistic movement combines leg, hip, and trunk extension with arm propulsion, creating a maximum force synergy used in many sporting disciplines.
Anatomy Targeted
The quadriceps and glutes initiate the movement with explosive leg extension from the squat position. The erector spinae and latissimus dorsi extend the trunk backward. The deltoids and trapezius project the arms backward and upward. The triceps finalize elbow extension. The calves complete the triple extension of the lower chain.
Step-by-Step Execution
- Stand with feet slightly wider than shoulders, medicine ball (4 to 8 kg) held in front of hips.
- Lower into a squat, bringing the ball between your legs and backward.
- Perform an explosive extension of hips, knees, and ankles (triple extension).
- Use the extension momentum to project the ball over your head backward.
- Release the ball at the top of the movement as arms pass overhead.
- Recover your balance, retrieve the ball, and repeat.
Sets and Reps
4 sets of 8 reps. Rest 90 seconds between sets. Each throw should aim for maximum distance.
Safety Warnings
- Practice in an open space with sufficient clearance behind you.
- Ensure no one is in the throwing zone.
- Do not excessively arch the back: power comes from the legs and hips.
- Start with a light ball (4 kg) to master the release technique.
- Non-slip practice surface mandatory.
- Warm up back, shoulders, and hips before starting.
Progressions
- Level 1: Moderate throw with light ball, coordination focus.
- Level 2: Maximum throw with medium ball (5-6 kg).
- Level 3: Throw with heavy ball (7-10 kg), maximum distance.
- Level 4: Throw with jump (feet leave the ground during the throw).
Target Audience
Intermediate athletes with solid squat proficiency. Excellent for throwers (shot put, discus), American football players, rugby players, and any athlete requiring maximum extension power. Also used to assess overall athletic power.