Start the movement by descending into a deep squat. Push your hips back and down, keeping your chest up and your back straight.
Lower until your hips are below knee level, keeping the medicine ball close to your chest at all times.
As you explosively rise from the squat, use the momentum from your legs to help launch the medicine ball upward, aiming it towards the target on the wall.
The ball should leave your hands at the highest point of the movement, right when your legs are fully extended and your arms reach upward.
Key points: The power should come primarily from the legs and hips, not just the arms. This is a full-body exercise, so it’s important to coordinate the leg drive with the ball throw.