Medicine Ball Squat and Overhead Throw

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Upward Push
Intensity: Medium High

Instructions

Preparation

Stand with feet hip width apart. Hold medicine ball with both hands in front of upper chest or face.

Execution

Squat down by bending knees and hips. Immediately squat up by extending hips, knees, and feet. Just before legs completely extend, begin to throw ball upward by extending arms upward. Jump up off ground, straighten arms, and release ball overhead. Land on both feet with legs slightly bent to absorb impact. Stand upright and catch ball as it falls back down.

Comments

Squat and Overhead Throw is considered full body movement. Dynamic spinal extension may occur in some individuals performing maximal attempts. Slight spine flexion may occur during bent over squat position dependent upon participants depth and flexibility. Also, spinal hyper-extension may occur as body extends and leaves ground.

Force (Articulation)

Dynamic

Static


Exercise Directory | Plyometrics: Function & Intensity / Type

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