FULL BODY · CARDIO
Medicine Ball Squat Throw
An explosive squat-to-throw drill using a medicine ball.
Primary musclesQuads, Glutes
Secondary musclesShoulders, Core
EquipmentMedicine ball
DifficultyBeginner · Squat to Throw
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Hold the ball at the chest and squat.
- Drive through the legs and release the ball upward.
- Retrieve safely and reset.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Ready to track it?
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