Exercise guide
Medicine Ball Kneeling Throw
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
This explosive power exercise develops upper body pushing strength and core stability by removing the legs from the movement, forcing the torso and upper body to generate all the force. It effectively targets the chest, shoulders, and triceps while requiring significant core bracing to maintain an upright posture.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Kneel on a soft mat or pad facing a solid wall, approximately 3 to 5 feet away.
- Hold the medicine ball with both hands at chest height, keeping your elbows tucked close to your ribs.
- Engage your glutes and core to create a straight line from your knees to your head, ensuring your hips are fully extended.
How to do it
- Inhale deeply and pull the ball slightly closer to your chest to load the pectorals.
- Exhale forcefully as you push the ball away from your chest, throwing it as hard as possible toward the wall.
- Extend your arms fully on the follow-through while keeping your torso perfectly still and upright.
- Catch the ball on the rebound or retrieve it, then reset your posture completely before the next repetition.
Form checklist
- Keep your glutes squeezed tight to prevent your lower back from arching.
- Maintain a 'tall' posture; do not lean forward or 'crunch' as you throw.
- Ensure the throw is a horizontal push, not an upward toss.
- Keep your head neutral and eyes focused on the target on the wall.
Pro tips
- Focus on the 'snap' at the end of the movement by fully extending your elbows to maximize triceps and chest engagement.
- Think about pushing the wall away from you rather than just throwing the ball to increase intent and power output.
Make it harder
- Transition to a half-kneeling position (one knee up, one knee down) to significantly increase the stability challenge for the obliques.
- Increase the distance from the wall or use a heavier ball while maintaining the same explosive speed.
Frequently asked
- What muscles does the medicine ball kneeling throw work?
- The medicine ball kneeling throw primarily targets the pectorals, and also works the erector spinae, lats, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the medicine ball kneeling throw?
- The medicine ball kneeling throw uses medicine ball.
- Is the medicine ball kneeling throw good for beginners?
- The medicine ball kneeling throw is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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