Medicine Ball Backward Overhead Toss
Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Engage your core and prepare for the toss.
- Lift the medicine ball overhead, extending your arms fully.
- Step backward while simultaneously tossing the ball behind you.
- Follow through with your arms, ensuring a smooth motion.
- Retrieve the ball and repeat for the desired number of repetitions.
How to perform the Medicine Ball Backward Overhead Toss
- Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Backward Overhead Toss using your medicine ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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