How do you perform this exercise?
- Stand tall with feet shoulder-width and hold the medicine ball at mid‑chest, elbows under the ball and wrists neutral.
- Brace your core and take a small dip by bending hips and knees while keeping the torso upright.
- Drive through the legs and extend the hips, then rapidly flex the shoulders and extend the elbows to launch the ball overhead and forward.
- Release the ball slightly above forehead level at a 30–45° angle while keeping the ribcage down to avoid low‑back arching.
- Finish tall on the toes with arms extended and eyes forward.
- Catch the return (or retrieve the ball) with soft knees and a neutral spine.
- Reset, inhale, and repeat powerful, crisp throws; exhale on each release.
Which other muscles are involved?
Delts, Pectorals, Serratus anterior, Traps, Abs.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
