Ball Over the Shoulder Toss
Strength
The Ball Over the Shoulder Toss is a dynamic strongman exercise where you hoist a heavy medicine ball or sandbell from the ground, explosively drive through your hips to lift it overhead, and toss it over your shoulder to a partner or target. Its primary purpose is to build explosive power and full-body strength, mimicking real-world throwing demands. It mainly targets the glutes for hip extension, with secondary emphasis on the back muscles, benefiting athletes in sports like football, wrestling, or strongman competitions who need rotational power and posterior chain development.
How to Perform Ball Over the Shoulder Toss
- 1Stand facing away from a clear tossing area with feet shoulder-width apart, knees slightly bent, and core braced; hold a medicine ball or strongman ball at chest height with both hands.
- 2Pivot your feet and hips to turn sideways, generating rotational power from your glutes and back while keeping your chest up and spine neutral.
- 3Dip slightly by bending your knees and hips (like a quarter squat) to load your glutes, inhaling deeply as you prepare.
- 4Explode upward and rotate your torso powerfully using your glutes and back, exhaling forcefully as you drive the ball overhead.
- 5Release the ball over your shoulder toward the target, fully extending your arms and following through with your hips.
- 6Catch your balance by landing softly on your feet, resetting to the starting position.
- 7Key form tips: Keep your core tight to protect your back; avoid rounding your spine or using only your arms—power comes from glute drive and hip rotation. Common mistakes: Throwing too early without full hip turn, or arching the lower back.
