Medicine Ball Throw Squat with Wall

How to do it

Stand facing a wall holding a medicine ball at chest height. Drop into a squat, then explosively stand and throw the ball up against the wall. Catch it on the rebound, absorb it back to chest height, and sink into the next squat.

1. 1Feel your legs generating power out of the squat to drive the ball up the
2. 2wall
3. 3Use your hips and shoulders to launch the ball, then catch and absorb with bent knees
4. 4Keep a smooth rhythm so the squat and throw flow into one motion

Common mistakes

• ×Avoid letting the ball pull you forward or rounding your back
• ×Don't cut the squat short; sink low to load the legs
• ×Avoid a soft toss; throw with intent and catch with control

Muscles worked

The medicine ball throw squat with wall mainly works the front delts, triceps, and side delts, with the quads, glutes, forearms, upper chest, upper traps, upper abs, lower abs, and hamstrings assisting.

• Front DeltsPrimary
• TricepsPrimary
• Side DeltsPrimary
• QuadsSupport
• GlutesSupport
• ForearmsSupport
• Upper ChestSupport
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• HamstringsSupport
• Mid ChestMinor
• Lower BackMinor
• Lower TrapsMinor
• ObliquesMinor
• CalvesMinor
• AdductorsMinor