Be sure to warm-up and stretch well enough before this or any other exercise to avoid injury and get the best out of your workout.
In a standing position, hold the medicine ball and lift it overhead. With your arms locked, slowly move the ball to the right and then to the left, stretching the upper torso and lower back.
This is very similar to the overhead twist except you have to hold the ball in front of your body and twist to the right and then to the left. This stretches the lower back muscles.
Chest press throw
This can be done between two partners: Hold the ball in front of your chest and throw it quickly and forcefully to your partner who should be standing 4-5 feet away. Repeat for 3 sets of 8 reps each.
Side arm throw
This is similar to the last exercise and with the same distance between the partners but you need to throw the ball to your partner who should stand on your side instead. Your partner should catch the ball and throw it back as quickly and forcefully as possible. Repeat for 3 sets and 8 reps each.
Kneeling overhead throw
This is similar to the chest press throw and with the same distance between partners, but you should be kneeling on the ground and your partner should be in front of you in the opposite position. Throw the ball overhead to your partner as quickly and forcefully as possible, then your partner should catch the ball and throw it back in the same way. This works the spinal muscles and the obliques.
Medicine ball sit-ups
This is a very challenging variation and one of the best medicine ball exercises. One partner should be sitting while the other is standing. Perform a sit-up holding the ball against your chest, and as your reach a full sit-up you should throw the ball to your partner, who will catch it and throw it back then switch roles. Repeat for 3 sets and 8 reps each.
Stand 5 feet away from your partner and throw the ball from waist-level. Your partner will catch the ball between the legs and throw it back hard and fast for you to catch it overhead as you stand back up. As you perfect the technique, your throws should get quicker and more forceful.