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Perform Medicine Ball Kneeling Throw Exercises

Updated on September 2, 2020

Also called jelly balls, medicine balls are huge heavy balls used in workouts and exercise routines. They help develop different muscle groups and improve the body’s strength, agility, and flexibility. You can use a medicine ball in a variety of ways. But in this article, we will show you how you can use a medicine ball in kneeling throw exercises. Kneeling throw, as the name implies, involves tossing the ball frontward while you are in a kneeling position. Let’s discuss five kneeling throw exercises.

  • Chest press throw. This is done by passing the ball to a partner. Begin by kneeling about five feet away from your partner. Initiate the pass by throwing the ball from your chest. Keep your hands at your chest to catch the throw. As soon as the ball touches your hand, push it toward your partner with force. Repeat this at least 20 times.
  • Overhand throw. This exercise, which will improve the spinal area and the oblique muscles, requires a partner, too. Make sure you are around three feet away from each other. Start by kneeling with knees far apart. Keep your back straight. Now, hold the medicine ball above the head and quickly throw it to your partner. Don’t put your arms down, so you can catch the medicine ball as fast as possible. Throw and catch the medicine ball repeatedly. Make at least 20 repetitions.
  • Underhand throw. This exercise is so much like the overhand throw, only it requires you to throw and catch the medicine ball from the waist. Again, make about 20 repetitions. You can vary the speed of the pass, but for a better workout, it will help if you start with a slow pacing, then begin to increase the speed as you progress.
  • Push-up throw. Aims to strengthen the core muscles, triceps, and chest, push-up throw is also executed with a partner. Kneel around five feet away from your partner, with your back straightened up. Hold the ball chest level. Then throw it quickly at your partner. As soon as you throw the ball, do a quick push-up. Get up fast so you can catch the medicine ball. Repeat the throw-push-up-catch routine at least 12 times.
  • Lunge throw. You don’t need a partner for this exercise, but you do need a wall to throw the ball at.Start by kneeling with your right knee three feet away from any wall, while keeping the left leg bent at a 90 degree angle. Keep your back straight and stabilize your position. Now, hold the medicine ball to your right side, hip level. Throw the ball at the wall and then catch it. Remember that the harder you throw it, the more forceful it will come back to you. Repeat this 12 times. Then switch the leg positions; this time you should kneel with the left knee and throw the ball from the left side.

Remember to do warm-ups before doing any of the exercises. Execute some stretching and lunges. Then perform medicine ball exercises as part of your regular workout to improve your strength and endurance. Good luck!


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