▸ Shoulders
Backward Medicine Ball Throw
ShouldersMedicine Ball
beginner · compound · plyometrics
A shoulders movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
02
Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
03
Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
04
Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.