How to Perform Medicine Ball Kneeling Throw Exercises

The gym seems to be full of complicated equipment. If you want to get a great workout and ease into gym life, then you should try using a medicine ball. It sounds like exactly what it is. It's a weighted ball. Here's a great exercise that will give you both a strength and cardio workout, called a medicine ball kneeling throw.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Medicine ball
• Partner to throw the medicine ball

1. Kneel and face your partner. Give yourselves several feet of room on this exercise. As you kneel, keep your upper body tall. Your chest should be up, out and open and your shoulders back.

2. Hold the medicine ball above your head. If you've ever done a "throw-in" in soccer, this is the same principle. Extend your arms high above your head with little or no break in them. This is your starting position.

3. Throw the ball at your partner by exploding down from your hips. Focus on throwing "down" as if the medicine ball is going to travel on a 45-degree angle for this exercise. As you throw the ball "down," your arms will end down by your sides. Also, think of your abdominal muscles. They will be crunching during this exercise as your arms and torso travel from high to low.

4. Receive the ball back from your partner and repeat the exercise. Instruct your partner to toss the ball back to you chest high. You will then take the medicine ball, raise it above your head and throw it back to your partner.

5. Repeat the medicine ball kneeling throw exercise for 3 sets of 20 repetitions.

Tips & Warnings

• In between sets, switch with your partner. It's a great way to push each other to exercise as well as stay active in your "rest period."

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