Skill level
Strength Training
Medicine Ball
Body Parts
Total Body

Photo credits: James Michelfelder.

Step-by-step instructions

1. Stand with feet shoulder-width apart and hold a medicine ball at arm’s length in front of you. Bend your hips back and lower your torso toward the floor while keeping your lower back in its natural arch.
2. Explosively extend your hips and throw the ball overhead and behind you. Walk to the ball and begin the next rep.