How to Perform Medicine Ball Underhand Throw Exercises

If you are looking for a way to add both variety and strength training to your regular fitness routine, medicine balls may be just what you are looking for. These heavy, padded balls can be used in a variety of exercises to help strengthen the abdomen, back, legs and arms. The underhand throw is just one of many exercises you can begin to practice today.

Difficulty: Easy

Instructions

1. Practice the underhand throw medicine ball exercises with a partner. These exercises will help to strengthen your arms, legs, abdomen and back.

2. Stand 5 or 6 feet away from your partner with your legs spread a bit further than shoulder width apart. Your chest should face forward with your dominant foot behind you. Your feet should be planted flat on the floor with your front foot pointed straight forward and your back foot turned out slightly.

3. Hold the medicine ball firmly between your hands just below your waist. Pull the ball around your dominant side and then swing forward, tossing the ball to your partner. As you release the ball, lift your dominant hand overhead and draw your non-dominant hand down to your side.

4. Have your partner toss the medicine ball back to you as soon as he catches it, throwing with a firm underhand toss. Immediately after catching the ball, swing towards your dominant side and repeat the exercise.

5. Continue the medicine ball exercises, tossing the ball back and forth at least 20 times. Remember to begin the tossing exercise slowly, adding speed and strength as you become more comfortable in the movements.

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