Backward Medicine Ball Throw
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Backward Medicine Ball Throw — an explosive overhead toss that targets your hips, glutes, core, and upper body. This powerful drill is great for athletes and active individuals looking to develop force production and total-body power.
🔥 Benefits of the Backward Medicine Ball Throw:
- ✅ Boosts explosive power and force production
- ✅ Engages the core, shoulders, hips, legs, and back
- ✅ Improves coordination, timing, and balance
- ✅ Helps carry over to athletic performance and jump/throw patterns
📝 Workout Details:
Exercise: Backward Medicine Ball Throw (Overhead Backward Toss)
Equipment: Medicine ball (weight matched to your strength level)
Reps: 8–12 reps per set
Difficulty Level: Intermediate to Advanced
👟 What You’ll Need:
✔ Open space with a clear area behind you
✔ Medicine ball suited to your strength level
📅 Add This to Your Routine:
Incorporate the backward medicine ball throw into your power or athletic training days. Perform 3 sets of 8–12 reps, resting enough between sets to stay explosive. Adjust the weight of the ball so you can move fast without sacrificing form.
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💪 Stay Connected:
📲 Instagram: @drbriandamhoff
🐦 Twitter: @DrBrianDamhoff
📘 Facebook: ElitePerformanceInstitute
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📢 DISCLAIMER: Consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing medical conditions or injuries. Perform exercises at your own risk and prioritize proper form.