Medicine Ball Squat to Throw

Upper Back Glutes Hamstrings Rectus Abdominis

Medicine BallIntermediateSquat / Knee Dominant

Starting position for the Medicine Ball Squat to Throw — Starting position — Medicine Ball Squat to Throw

Why it matters

The Medicine Ball Squat to Throw builds strength and size in your upper back, glutes, hamstrings and rectus abdominis. As a compound movement, it trains several muscles together and carries over to real-world strength and power.

How to do it

Pick a ball weight you can control and clear the space around you before you start.
Set your feet about shoulder-width with your toes turned out slightly.
Take a full breath into your belly and brace before you descend.
Break at the hips and knees together and lower under control.
Descend until your thighs reach at least parallel to the floor.
Drive through the middle of your foot to stand back up.

Coaching cues

Keep the load stacked over the middle of your foot.
Let your knees track in line with your toes.
Push your knees out as you descend into the bottom.
Pull with your back and squeeze your shoulder blades together, not just your arms.
Move the ball with intent and catch or reset it under control each rep.

Watch out for

Letting the knees cave inward under load.

Caved knees are a weaker position and rob power from the lift.

Instead Push your knees out toward your little toes as you descend and stand.
Rising hips-first so the load shifts forward onto your toes.

Hips shooting up first tips you forward and turns the squat into a good morning.

Instead Lead with your chest and drive your hips and shoulders up at the same rate.
Cutting the depth short above parallel.

A shallow squat trains a fraction of the range and much less of your legs.

Instead Lower until your hip crease drops below the top of your knee.

The detail

Tempo: Lower under control for about two counts, then stand with intent.
Breathing: Take a big breath at the top, hold it through the descent and drive, then exhale at the top.
Range of motion: Aim for thighs at or below parallel while keeping your heels flat on the floor. Take the upper back through its full working range each rep.
Setting up: Pick a ball weight you can control and clear the space around you before you start.
If you are new to it: Start with a box or bench behind you to learn consistent depth.
Once it is easy: Add a pause in the bottom position to build strength out of the hole.