Granny Medicine Ball Throw
Granny Medicine Ball Throw
An underhand “granny style” toss that teaches powerful hip extension and timing without stressing the shoulders—an excellent early power progression.
Muscles Targeted
Glutes, hamstrings, calves, trunk stiffness, and posterior chain coordination.
Key Benefits
- Great intro to explosive hip drive
- Lower shoulder demand than overhead throws
- Easy to coach: hips first, then arms
- Fits warm-ups and power sessions
Stay tall at the finish—don’t “scoop” with your low back.
Equipment Needed
Medicine ball and open space in front of you.
How to Perform Granny Medicine Ball Throw
- Hold the ball with both hands between your legs.
- Load with a small hinge and knee bend.
- Drive hard through the hips into full extension.
- Release the ball forward/up as your hips finish.
- Reset and repeat with crisp reps.
Programming Options
- 3–5 sets of 3–6 throws
- Rest 60–120 seconds
- Keep reps fast; stop before power drops
Why This Variation Works
The underhand path makes it easy to feel hip extension and timing—excellent for building “ground-up” power.
When to Use It
Warm-up power primer, early return to explosive work, or a main power movement for general athletes.
Frequently Asked Questions
Should I jump?
You can come onto your toes, but focus on finishing tall rather than turning it into a big jump.
How far should it go?
Distance depends on ball weight and athlete size—focus on speed and a clean finish.
What if I feel it in my low back?
Reduce load and keep the ribs stacked over pelvis—finish with the hips, not a back bend.