Medicine ball catch and overhead throw

How to do it

1. 1Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
2. 2Bend your knees slightly and engage your core.
3. 3Lower your body into a squat position, keeping your back straight and chest up.
4. 4Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.
5. 5Release the ball at the top of the movement and catch it on the way down.
6. 6Lower your body back into the squat position and repeat for the desired number of repetitions.