Technique
- Stand facing each other, one partner holding a medicine ball at chest height.
- The person holding the ball performs a squat.
- As they rise from the squat, this person explosively throws the ball overhead to the other partner.
- The receiving partner catches the ball and immediately lowers into a squat, absorbing the ball velocity by bending both their arms and legs.
- Repeat going back and forth.
Form tips
- Maintain a steady and synchronized rhythm between both partners.
- Focus on proper squat form, ensuring knees track over toes and backs are straight.
- Use your legs and hips to generate power for the throw, not just your arms.
- Catch and absorb the ball’s impact by descending into the squat position smoothly.
Logging: Total weight used.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
- Back
- Serratus anterior
- Shoulders
- Triceps
Secondary
- Hip adductors
- Pelvis
- Chest
- Forearms
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Lower trapezius
- Serratus anterior
- Anterior deltoid
- Middle deltoid
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Other disciplines
Joint movements
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