Medicine Ball Squat Throw
The medicine ball squat throw is a plyometric exercise combining a squat with an explosive vertical throw to develop lower body power and shoulder strength. It targets the quadriceps and glutes through the squat phase while the throw challenges the shoulders and engages the core.
How to do it
- Stand with feet shoulder-width apart holding a medicine ball at chest height.
- Lower into a squat until your thighs are parallel to the ground.
- Explosively stand up and throw the ball vertically as high as possible.
- Catch the ball on its way down and immediately lower into the next squat.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest up as you lower into the squat.
- Drive through your heels to generate upward power.
- Release the ball smoothly at full extension.
- Keep your core braced upon catching the ball.
Breathing: Inhale as you lower into the squat, and exhale sharply as you drive up and throw the ball.
Common mistakes
- Rounding your lower back during the squat, which puts unnecessary stress on your spine.
- Catching the ball with straight arms and locked elbows, risking joint strain.
- Failing to use leg drive, relying entirely on your shoulders to throw the ball.
Muscles worked
Primary: quads. Secondary: glutes, shoulders, core.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60 seconds
Lose weight
3 sets x 10-15 reps, rest 45-60 seconds
Build muscle
3-4 sets x 8-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off or choose a gentler option.
- If you have wrist or knee sensitivity, check with a professional before adding high-impact throws.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What weight of medicine ball should I use?
Start with a light medicine ball that allows you to maintain speed and form without strain.
How can I protect my shoulders?
Focus on driving the movement with your legs and hips rather than throwing solely with your arms.
What if I can't catch the ball safely?
Let the ball drop to the floor and pick it up for the next rep, or switch to a non-catching variation like a wall slam.