A cardio and weight training exercise that works the legs, pecs and shoulders. You will need a weighted ball for this exercise and can be done as part of an at home workout, or at the gym. Is is a High Intensity Interval Training exercise and you may see is as part of a CrossFit workout. It improves your endurance whilst increasing your power. Remember to keep abs engaged throughout the movement to properly protect your spine.

Body Parts

  • Shoulders
  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Triceps Surae
  • Deltoid


  • Place your feet shoulder-width apart.
  • Hold the ball to your chest.
  • Keep your trunk straight.


  • Crouch down, hips lower than knees.
  • When thrusting, rapidly extend your hips and knees to throw the ball onto the target.
  • Catch the ball and crouch back down to begin the next repetition.


Keep an adequate lumbar curve. Keep your knees aligned with your toes. Keep your abs contracted.