There are a number of different ways you could end with this exercise. Each subsequent demonstration is more advanced than the prior one as we progress from strength to power training. This first example repeats the strength version demonstrated in the "Strength & Stability" page, but then progresses onto the power versions. Beginners should only attempt this first stage of the exercise and not progress to the jump and toss until they have achieved the strength and stability necessary to do so.

First we start we the basic squat having the feet shoulder width apart with the toes pointed straight forward or just slightly outward (NEVER have the toes pointed in as this can cause injury to the knees). Squat down as demonstrated in photo 1. Notice the position of the back. We are not rounding out the back here, because whenever you are squatting down to lift something you want to use the legs as much as possible and not the back. Using the back is what causes people to throw it out and cause injury to the lumbar spine. The legs contain the largest and strongest muscles in the body---USE THEM!

Squat down and then lift up overhead as shown in photo 2. For someone with greater strength, a heavier Medicine Ball can be used for this first version. Using a lighter Medicine Ball or even a Stability Ball would be good for a warm up set.

Now in photo 3 we have a jump added to the movement instead of a steady lift. We have advanced into a jump squat with an overhead press. This jump helps to generate more explosive power, which is beneficial for certain athletic endeavors such as volleyball, basketball, football, etc., but it's also great for anyone simply looking to advance the basic squat.

In photo 4 we have an advancement of the jump squat by adding an overhead toss of the Medicine Ball. This will require more coordination as the Medicine Ball will have to be caught on the way back down into the squat or at the bottom of the movement.