Method
Stand with your feet slightly wider than hips.
Let your training partner stand 15 yards behind you.
Holding a medicine ball, go down into a semi-squat position.
Quickly rise up extending the entire body and throw the ball over the body.
You should aim at throwing the ball behind you as far as you can.
Catch the ball from your partner and repeat.
Avoid
Hyper-extending the spine.
Heavy ball that is very challenging.
Targeted muscles
It trains the core muscles, including the abdominals and lower back.
Works shoulders, legs, back and arms.
Who benefits
Extremely helpful to sportsmen such as volleyball players.
Helps to perform physically strenuous tasks.
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