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Begin standing upright with your feet hip width apart.  Hold a medicine ball at arms length above your head.  Dip into a full squat position by bending at the hips and knees while lowering the medicine ball between your legs.  Be sure to keep your arms long to create a good lever.  From the bottom position rapidly accelerate your body up and back.  Along with the extension of the lower body, aggressively swing the medicine ball backward over your head releasing it to achieve as far a throw as possible.  You should have to take a couple of backward steps to gather yourself after you release the ball.  Reset in the starting position and repeat for the designated number of repetitions.