medicine ball catch and overhead throw

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

Bend your knees slightly and engage your core.

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

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

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

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