Medicine Ball Backward Throws - Martial Arts Strength Training

This page will teach you how to do a Medicine Ball Backward Throw. This exercise will improve your arm, shoulder, back, core and chest strength and thus will help you to generate stronger punches and grappling techniques. This is a variation of the standard Medicine Ball Overhead Throw.

All stretches and exercises should be supervised by a trained martial arts instructor to ensure the proper technique is being utilized and to avoid potential injuries. For additional exercises, please visit the main Medicine Ball Workouts or Physical Fitness sections.

Instructions for Technique

• In this exercise, you will throw a medicine ball backwards over your head against a wall.
• Start with the medicine ball in front of your head.
• For an even greater back workout, start with the medicine ball between your legs.
• Move your arms backward together over your head and throw the medicine ball against a wall.
• Repeat.