This is an upper-body explosive, ballistic exercise. This exercise requires a partner.<\/p>\n

1. Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg, which is your starting position.<\/p>\n

2. Begin by winding the arm, like a baseball throw, behind your head as far back as you can comfortably balance it. As you do so, extend through the hips, knees, and ankles to load up for the throw.<\/p>\n

3. At peak extension, i.e., behind the head\/neck, flex the shoulders, spine, and hips to throw the ball hard to your partner directly in front of you.<\/p>\n

4. Catch the ball from your partner and perform desired number of repetitions.<\/p>\n","protected":false},"excerpt":{"rendered":"

This is an upper-body explosive, ballistic exercise. This exercise requires a partner. 1. Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[159,63,157],"tags":[374,376],"class_list":["post-10925","post","type-post","status-publish","format-standard","hentry","category-ballistics","category-fitness","category-speed-strength","tag-ballistic","tag-medicine-ball"],"_links":{"self":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10925","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/comments?post=10925"}],"version-history":[{"count":1,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10925\/revisions"}],"predecessor-version":[{"id":10926,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10925\/revisions\/10926"}],"wp:attachment":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media?parent=10925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/categories?post=10925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/tags?post=10925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}