Medicine Ball Squat and Forward Throw


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



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


Squat down by bending knees and hips and lean forward slightly. Immediately extend body by extending hips, knees, and feet. Throw ball upward and forward, leap forward, and land on both feet with legs bent to absorb impact. Stand upright.


Squat and Forward Throw is considered full body movement. If performing for repetitions or timed duration, throw ball toward solid wall so ball can be more easily retrieved. Throws can also be also be performed for distance on field or in large indoor space.

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.

Force (Articulation)



Related Articles