Exercise of the Week: BOSU Squat With Med Ball Throw

Learn how to perform the BOSU Squat With Med Ball Throw, an exercise that increases full-body strength and core stability.

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a full-body med ball exercise.

Who's Doing It

  • ATP Evolution (Cleveland)

Sports Performance Benefits

This exercise strengthens your lower body during the Squat and your upper body during the med ball toss. Your core and lower-body stabilizer muscles must engage to keep you balanced on the unstable BOSU ball when throwing and catching the med ball.

BOSU Squat With Med Ball Throw How To

  • Stand on a BOSU ball with your feet hip-width apart. Have a partner stand about eight to 10 feet in front
  • Have your partner toss a med ball toward your chest. Catch the med ball with your hands at chest height
  • Bend your hips and knees to lower into a Squat
  • Drive up out of the Squat and throw the med ball to your partner
  • Repeat for specified reps

Sets/Reps: 1-2x10

Coaching Points

  • Perform this exercise on its own or in a circuit (as demonstrated in the video above)
  • Keep your hips, knees and ankles in line
  • Keep your back straight, head up and core engaged
  • Maintain your balance throughout the exercise

Photo Credit: Getty Images // Thinkstock

Topics: CHEST | MEDICINE BALL EXERCISES | EXERCISE OF THE WEEK | EXERCISE | SPORTS | MED BALL | THROW | SPORTS PERFORMANCE | BOSU BALL