How to do it
Follow through fully with both arms toward the target after release.
- 1
Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
- 2
Lower into a semi-squat while bringing the medicine ball between your legs.
- 3
Explosively extend your legs and arms, throwing the ball forward as far as possible.
- 4
Retrieve the ball and repeat for the desired number of repetitions.
Expert tip
Use your entire body to generate power, starting from your legs and transferring it through your core to your arms.
Common mistakes
- ✕Dropping the chest forward in the squat
- ✕Letting the ball drift away from the body
- ✕Leaving the ground before full hip extension