1 - Stand in an athletic stance with your feet about shoulder-width apart, holding a medicine ball at shoulder height on one side of your body like a shot put.
2 - Keep the ball close to your neck or upper chest with your elbow bent and your opposite arm positioned for balance.
3 - Load the movement by slightly bending your knees and rotating your hips and torso away from the throwing direction.
4 - Explosively drive through your legs and hips, rotate your torso forward, and extend your throwing arm to push the medicine ball away from your body.
5 - Release the ball at full extension, aiming forward or slightly upward while maintaining balance and control.
6 - Reset your stance, retrieve the ball safely, and repeat for the desired number of repetitions or distance.
