How To: Do medicine ball power press toss ups for height

Learn how to do medicine ball power press toss ups for height. Presented by Real Jock Gay Fitness Health & Life.

Benefits
There's a reason NBA players have such big shoulders. For this exercise, you'll use a medicine ball to throw high vertical tosses as you power out of a squat. The high throwing and catching actions will stretch and contract your shoulders, while the squat gains an added intensity from the weight of the ball.

Starting Position
Either outdoors or in a room with a high ceiling, stand upright with your feet shoulder-width apart. Hold a medicine ball in both hands at your chest and look straight up toward the ceiling.

Exercise
1. From the starting position, sit deep into a squat, pressing your hips back as you keep your back flat. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet.
2. From the bottom of your squat, explode powerfully upward through your legs as you toss the medicine ball as high as you can, straight up into the air.
3. Keep your arms extended while the ball is in the air so that you can catch it with arms outstretched upward. When you catch the ball, use the ball's momentum to ease it back to your chest, and immediately drop into another squat. Repeat the squat-toss sequence for a total of 12 tosses.