Medicine Ball Squat and Underhand Forward Throw


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



Stand with feet wider than shoulder width apart. Hold medicine ball overhead with hand on each side of ball.


Lower ball with arms straight in long forward arch motion. Squat down slightly and swing ball down between both legs. Immediately lean body forward, swing ball forward with arms straight, and extending body and legs. Throw ball forward and upward then jump forward. Land on both feet allowing both legs to bend to absorb impact. Stand upright.


Squat Underhand 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 and feet leave ground.

Force (Articulation)



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