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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Basketball

Medicine Ball Overhead Throw

Also called Backward med ball toss, Scoop toss

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Glutes, Hamstrings

Also upper back & lats, quads

You need

Medicine ball

How to do itPictures · 3 steps
1Load
2Throw
Main musclesAlso working
  1. 1Hold the ball low between your legs
  2. 2Explode up and throw it back over your head
  3. 3Throw with the hips, not the arms

Most common mistake

Throwing with the arms instead of driving with the hips.

Watch a demo
B
For soccer
#14 of 25
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Research
66
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 66
TransferStrong
Injury protectionFair
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SCopenhagen PlankBodyweight
  • SNordic CurlBodyweight
  • SBulgarian Split SquatDumbbell
  • CSled PushOther

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