The Backward Medicine Ball Throw is a great exercise for building strength and power. It requires two people, and can be done with a partner or by throwing the ball against a wall. The exercise begins with both people facing the same direction and holding the ball between their legs. The movement involves squatting down and then forcefully reversing direction, coming to full extension and throwing the ball over their head to their partner. The partner then rolls the ball back to the original person and the process is repeated for the desired number of repetitions. This exercise is a great way to increase power and explosiveness, and is a great addition to any workout routine.
One way to incorporate the Backward Medicine Ball Throw into your workout routine is to use it as a power and explosiveness exercise. You can include it in your upper body or full body workout days. Here's an example of how you can incorporate it:
1. Warm up: Start with a dynamic warm-up to prepare your body for the workout. Include exercises like arm circles, leg swings, and jumping jacks.
2. Strength training: Begin your strength training routine with compound exercises like squats, deadlifts, and bench presses to target multiple muscle groups.
3. Backward Medicine Ball Throw: After completing your strength exercises, move on to the Backward Medicine Ball Throw. Find a partner or use a wall to throw the ball against.
4. Set and repetition: Start with a weight that challenges you but allows you to maintain proper form. Aim for 3-4 sets of 8-12 repetitions. Rest for about 60 seconds between sets.
5. Rest and recover: Take a few minutes to rest and recover before moving on to the next exercise.
6. Additional exercises: Continue your workout routine with other exercises that target different muscle groups. You can include exercises like pull-ups, push-ups, rows, and lunges.
7. Cool down: Finish your workout with a cool-down routine that includes static stretching to help reduce muscle soreness and improve flexibility.
Remember to listen to your body and adjust the weight and intensity according to your fitness level. It's important