To avoid injury, it's best to stand with your feet apart about the width of your outer hips (neither too wide or too narrow), and maintain a tall and neutral spine. The toss at the end takes some coordination, particularly as you practice good posture and form. The squat offers a lower-body and core workout, while the weighted medicine ball strengthens the arms, shoulders, and back. The medicine ball squat, dribble, and toss is another full-body exercise that can accompany your cardio workout, since the dynamic movements will get your blood pumping and increase your heart rate.
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