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 the ball at chest level, with your elbows underneath it. Squat as low as you can while keeping your back flat.
2. Explode upward, throwing the ball as high as you can. Allow the ball to hit the floor, pick it up, and reset.