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
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.
Watch how to perform it
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