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How to Do

How to Do Half Kneeling Medicine Ball Throw and Catch

The half-kneeling medicine ball throw and catch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the half kneeling medicine ball, throw and catch.


Beginning Medicine Ball Throw and Catch

Keep your feet still. Before performing the following rep, catch the ball off the wall and decelerate it back to the starting position.


Medicine Ball Throw and Catch Movement

1. Set up in a half-kneeling position with a slight bend in your knees and a medicine ball at your chest.

2. Exhale, extend your arms to full extension, and slam the med ball against the wall right in front of you.

3. Repeat step #2 for the desired number of repetitions as the med ball returns from the wall.


Medicine Ball Throw and Catch Benefits

The shoulders, triceps, glutes, back, and hamstrings are all engaged in this exercise, while the core redirects energy into the movement. In the end, this not only increases general strength and power, but it also raises heart rate, which improves cardiovascular health.

Exercise Aliases

Kneeling Throw and Catch, Medicine Ball Throw and Catch.

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