Partner squat overhead ball throw

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Lower trapezius
• Serratus anterior
• Anterior deltoid
• Middle deltoid
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)

Technique

1. Stand facing each other, one partner holding a medicine ball at chest height.
2. The person holding the ball performs a squat.
3. As they rise from the squat, this person explosively throws the ball overhead to the other partner.
4. The receiving partner catches the ball and immediately lowers into a squat, absorbing the ball velocity by bending both their arms and legs.
5. Repeat going back and forth.

Form tips

1. Maintain a steady and synchronized rhythm between both partners.
2. Focus on proper squat form, ensuring knees track over toes and backs are straight.
3. Use your legs and hips to generate power for the throw, not just your arms.
4. Catch and absorb the ball's impact by descending into the squat position smoothly.

Risks

1. Start with a lighter weight ball to perfect the movement and avoid strain.
2. Ensure a safe distance and clear space between partners to perform the exercise.

Similar Exercises

• Dumbbell deck squat
• Thruster
• Back squat press
• Two-hand kettlebell swing
• Double squat touchdown

Equipment

• Exercise Partner