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Medicine Ball Heavy Bomb Throw

Medicine Ball Heavy Bomb Throw

The Medicine Ball Heavy Bomb Throw is a ballistic exercise for beginners to improve energy transfer, neural pathways for explosive jumps, body control and coordination.

The focus of the Medicine Ball Heavy Bomb Throw is explosiveness and powerful throwing motion. Instead of the total amount of resistance being used.

You also want to emphasize the speed of the action and control of the body.

Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness. We also have a sample ballistic training workout for advanced athletes for you.

Heavy Bomb Throw Progression

If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and hitting in the same spots repetitively.

Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form. Next focus on improving your vertical jumping abilities.

Here are the progression levels:

  1. Beginner: look down during the action
  2. Advanced: look forward during the action
  3. Professional: alternating one leg action only

Medicine Ball Heavy Bomb Throw Description

Medicine Ball Heavy Bomb Throw
Medicine Ball Heavy Bomb Throw (c) by Phil Halfmann – all rights reserved
  1. Feet should be placed shoulder width apart while maintaining a squat stance; the back should be flat with the chest ‘puffed out’ and gaze directed forward.
  2. The medicine ball should be on the ground or a few inches above depending on hip flexibility and the size of the ball.
  3. The hands should be firmly grasping the sides of the ball positioned between the knees.
  4. Extended the arms upward and overhead while holding medicine ball as the jump is performed.
  5. The knees, hips, and shoulders should go through complete extension and the ankles should completely plantar-flexed at the top of the jump (stand on toes).
  6. The ball is released at a 45˚ angle behind and over the head for maximum distance; the feet can leave the ground.

Targeted Musculature

  • Gluteus Maximus
  • Quadriceps
  • Latissimus Dorsi
  • Deltoids
  • Calves

Medicine Ball Heavy Bomb Throw Common Errors

  • Neglecting to perform total ‘triple extension’ of the joints specified above which negates the power transfer into the throw
  • Releasing the ball to soon or late to limit the total horizontal distance of the throw

Related Ballistic Exercises

Medicine Ball Heavy Scoop Throw
Medicine Ball Heavy Scoop Throw
Medicine Ball Diagonal Lunge Plate Blocks
Medicine Ball Diagonal Lunge Plate Blocks
Medicine Ball Diagonal Chops
Medicine Ball Diagonal Chops

Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.