Reverse Overhead Medicine Ball Throw
- Begin by bending your knees to squat down while holding the ball near your waist.
- Squat down and bend your elbows while using the ground as leverage to throw the ball.
- Bring the ball up toward your face and throw it back over your head.
- Be sure to throw the ball out and not up. You are going for distance in this exercise, not height.
- Immediately turn and run to where the ball has landed.
- Turn around and throw it over your head again.
- Repeat x 8 and follow it up with a run of 50-100 yards.
- This completes 1 set. Perform as many as you feel you are capable of based on your current physical condition.
- Rest no longer than 60 seconds in between sets.
CHECK OUT MY FEATURED PRODUCTS PAGE TO LEARN MORE ABOUT THE MEDICINE BALL AND HOW YOU CAN BENEFIT FROM USING ONE.
- Burns fat at a rapid pace.
- Increases power in your lower body muscles.
- Increases strength in your core muscles for transferring power from the lower body to the upper body.
- Improves your overall coordination of muscle activation.
- Improves the ability to extend the hips, knees and ankles. This can be helpful for sprinting, quickness and improving your vertical jump.
- Improves overall balance while performing powerful upper body movements.
- Prepares your body to be ready explosive, full body exercises such as high intensity workouts and Olympic lifts.
Running With a Medicine Ball
I typically will 400 meters with the medicine ball before and after my medicine ball workouts. This not only helps burn extra calories due to your body working extra hard, but it also forces your legs to do more work and helps get them ready for the main part of your workout.
By holding the medicine ball close to your core you are forcing your legs to do even more work. Your arms will burn, especially if you are using a heavier medicine ball, but it is your legs and lungs that will benefit from this the most.
Here is a demonstration video (coming soon) of myself performing one complete reverse overhead medicine ball throw set while using an elevation training mask. The training mask is set to 9,000 feet elevation and medicine ball that I am using is 12 pounds.