Backward Medicine Ball Throw

Backward Medicine Ball Throw is a plyometric power – backward whole-body throw exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Deltoid
Secondary muscles: Gluteus maximus, Quadriceps, Gastrocnemius, Abdominals
Exercise type: Plyometric power – backward whole-body throw

Exercise technique

Area
Check the throwing area behind you and position your partner safely away from the landing path.
Stance
Stand shoulder-width apart with your back toward the throwing direction.
Ball position
Hold the ball between your legs with both hands.
Load
Bend your knees and hips to lower the ball.
Throw
Push hard through the floor, extend your hips and knees and release the ball backward over your head.
Follow-through
Extend your arms and keep your balance over your feet.
Retrieve
After the throw is complete, turn and retrieve the ball safely.

Key technique points

Check behind you before every throw.
Generate power from your legs and hips.
Release evenly with both hands.
Do not arch your lower back excessively.
Agree on a start signal with your partner.
Generate force without losing balance.

Common mistakes

Blind throwing

Do not release before confirming the rear area is clear.

Using only arm swing

Do not miss the opportunity to use hip-and-knee extension speed.

Folding through the lower back

Do not preload with straight knees and a rounded back.

Falling backward

Do not lean uncontrollably after the ball.

Releasing late

Do not hold the ball so long that it becomes trapped behind your head.

Turning early

Do not rotate sideways during release and disrupt the throw direction.

Frequently asked questions