How to perform it

1. 1

   Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.

2. 2

   Bend your knees slightly and engage your core.

3. 3

   Lower your body into a squat position, keeping your back straight and chest up.

4. 4

   Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.

5. 5

   Release the ball at the top of the movement and catch it on the way down.

6. 6

   Lower your body back into the squat position and repeat for the desired number of repetitions.

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