The Standing Power Throw & Retrieve Med Ball exercise is a dynamic movement that engages various muscle groups, particularly the core, shoulders, and back. Here are step-by-step instructions for performing this exercise:

Video Instructions on How to do the Standing Power Throw & Retrieve Med Ball Exercise

Equipment Needed:

  • Medicine ball (choose an appropriate weight for your fitness level)


  1. Starting Position:
    • Stand with your feet shoulder-width apart.
    • Hold the medicine ball with both hands in front of your chest, elbows bent.
  2. Throwing Motion:
    • Engage your core and keep your back straight.
    • Rotate your torso to one side, winding up your upper body.
    • Explosively throw the medicine ball behind you, using your core and shoulder muscles.
    • Release the ball when your torso is fully rotated.
  3. Reaching Back:
    • After releasing the ball, quickly pivot on your feet and rotate your torso in the opposite direction.
    • Reach back with one hand to catch the medicine ball as it comes back towards you.
    • Use your core muscles to stabilize and control the movement.
  4. Retrieve and Reset:
    • Once you catch the ball, bring it back to the front of your chest.
    • Reset your starting position with feet shoulder-width apart and the ball held in front of your chest.
  5. Repeat:
    • Perform the exercise for the desired number of repetitions or for a specific duration.
    • For beginners, start with a lighter medicine ball and focus on mastering the form before increasing the weight.


  • Maintain a controlled and deliberate motion throughout the exercise to prevent injury.
  • Engage your core muscles to stabilize your spine and protect your lower back.
  • Keep a smooth and fluid motion during both the throwing and retrieving phases.
  • Adjust the weight of the medicine ball based on your fitness level and comfort.

Safety Precautions:

  • Ensure that you have enough space to perform the exercise without any obstacles.
  • Choose a weight that challenges you but allows you to maintain proper form.
  • If you have any existing medical conditions or concerns, consult with a fitness professional or healthcare provider before attempting new exercises.

Remember to warm up before starting the exercise and cool down afterward to promote flexibility and reduce muscle soreness. If you’re new to this exercise, consider working with a fitness professional to ensure proper form and technique.