Grab a medicine ball about 10% of your body weight. You might need a lighter ball if you are a beginner or have been inactive. Shoot for 3-4 sets of 20 repetitions (if doing this as a power exercise, then do 8-10 repetitions).
--Stand with your feet slightly greater than shoulder width apart.
--Keep your arms straight but don't lock your elbows.
--Hold the medicine ball above your head.
--Bend forward at the waist (into a squat position) and mimic throwing the ball between your legs (don't throw ball). Keep your back straight and your head in line with your torso (don't let head drop down or rise up)
--Reverse the movement and stand with the ball above your head. That's 1 repetition.
Try this exercise at home!
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