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Back · Strengthening

Controlled Medicine Ball Throw for Lumbar Strengthening

Medicine ball throwing movement, 3 sets, 8 repetitions, controlled motion

Illustration of the Controlled Medicine Ball Throw for Lumbar Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Hold a medicine ball with both hands, feet shoulder-width apart. Perform a controlled throwing motion starting from the bottom forward, engaging the lumbar muscles to stabilize the trunk. Slowly return to the starting position while controlling the trajectory of the ball.

Tips: Keep your back straight and avoid sudden movements to protect your back. Contract your abdominal muscles to support the spine during the throw.

Progression: Gradually increase the weight of the medicine ball or the number of repetitions as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
medecine ball
Starting position
Debout, pieds à largeur des épaules, médecine ball tenue à deux mains devant le corps
Clinical goal
Renforcer les muscles lombaires pour améliorer la stabilité du bas du dos
Also known as
lancer médecine ball, exercice de lancer avec balle médicale, renforcement lombaire avec médecine ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.