Standing Power Throw

The Standing Power Throw is a medicine-ball exercise that trains lower-body power. You use a quick hip hinge and an explosive extension to launch the ball up and behind you. It mainly works the glutes, hamstrings, and lower back, while the shoulders, lats, and calves help out.

Stand with your feet about shoulder-width apart and hold a medicine ball at arm's length in front of your hips. Keep your chest tall, knees soft, and eyes facing forward. Your arms should stay long with the ball hanging just below belt level.

Push your hips back and down into a deep countermovement, loading the hips while keeping your chest up. Then explosively drive through your feet, extending your ankles, knees, and hips together. Release the ball late, throwing it up and back at about a 45-degree angle, and let your body follow the throw naturally.

Breathe in as you lower into the hinge, brace your midsection, and exhale forcefully as you explode. To make it easier, use a lighter ball or shorten the throw. To make it harder, use a heavier ball or chase more height and distance.

Fault: You bend at the waist without sitting your hips back, turning the throw into an arm lift. Fix: Push your hips back and down for a deep countermovement so the power starts from the hips and legs.

Fault: You release the ball too early and it flies forward instead of up and back. Fix: Keep your arms long and release late, throwing the ball up and back at roughly 45 degrees.

Fault: You cut the movement short and never fully straighten your body. Fix: Drive through your ankles, knees, and hips together to explode through triple extension.

Fault: Your back rounds as you drop into the countermovement. Fix: Keep your chest tall and your spine neutral, bracing your midsection throughout the hinge.