Standing Power Throw

Begin by standing with your feet shoulder-width apart.

Hold a medicine ball with both hands in front of your body at waist level.

Squat down slightly by bending your knees and pushing your hips back while keeping your chest up.

Rapidly extend your legs and hips while simultaneously swinging the ball up to chest height.

Explosively push the ball out and upward with your arms as hard as you can, throwing it as far behind you as possible.

Make sure to follow through with the movement, allowing your body to naturally move forward after the release of the ball.

After you release the ball, step forward or run a few steps to counter the backward momentum.

Retrieve the ball, reset your starting position, and repeat the throw for the designated number of repetitions and sets.

Warm up thoroughly before attempting the throw.

Ensure that there's a safe area for throwing the ball without risk of injury to others or damage to property.

Use a medicine ball weight that is appropriate for your strength and skill level.

Focus on form and controlled movements to avoid any strain or injury, particularly to the lower back and shoulders.

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