Exos | Formerly Core Performance

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Core Knowledge


Medicine Ball - Granny Toss

Starting Position

  • Standing in an athletic position, holding medicine ball below waist with arms straight


  • For the vertical granny toss, sit the hips back and down, keeping heels on ground
  • Reverse directions by extending through your hips, vertically launching the ball and your body into the air and throwing the ball straight up and as high as possible
  • Let ball bounce to a rest, and repeat for prescribed repetitions

Coaching Keys

  • Keep knees behind toes and heels on ground through squat descent
  • Explode and extend through hips and arms, keeping the chest up

You Should Feel It

  • Working your hips, legs and arms

Tags: Power, Strength, Medicine Ball