Medicine ball overhead throw

Stand tall with feet shoulder-width and hold the medicine ball at mid\u2011chest, elbows under the ball and wrists neutral. Brace your core and take a small dip by bending hips and knees while keeping the torso upright. Drive through the legs and extend the hips, then rapidly flex the shoulders and extend the elbows to launch the ball overhead and forward. Release the ball slightly above forehead level at a 30\u201345\u00B0 angle while keeping the ribcage down to avoid low\u2011back arching. Finish tall on the toes with arms extended and eyes forward. Catch the return (or retrieve the ball) with soft knees and a neutral spine. Reset, inhale, and repeat powerful, crisp throws; exhale on each release.