--- title: "Building Blocks: The MB Building Block Day 4" description: BridgeAthletic launches there Building Blocks Campaign which focuses on providing a progressive look at building better athletes. image: https://blog.bridgeathletic.com/hubfs/MB_Throwdowns.ai3.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/MB_Throwdowns.ai3.jpg) October 20, 2015 By Nick Folker # Building Blocks: The MB Building Block Day 4 Share: - - - We like to use the MB Throwdown to add a ballistic component to the workout. Note - pay attention to the MB on the rebound. Avoid bending at the waist and following through with your chest and face. Stay upright and emphasise the midsection contraction and your arm movement on the follow-through. **MB Throwdown** Stand with feet shoulder-width apart holding the MB at chest height with both hands. Reach up overhead with the MB extending up on to your toes as you do so. At full extension, contract your midsection to initiate the movement and start the arm swing down to throw the MB against the ground. As previously noted, remain as upright as possible instead of folding in half and taking your chest to the ground. You might sometimes find that when you contract and throw the ball down you create a slight jump at the end of the movement. This is fine, just control the MB and your landing. Work on the coordination and fluency of the movement. Be quick and powerful, but not mechanical and forceful. Catch the MB, regain control, then repeat for prescribed reps.   ![step_1](https://blog.bridgeathletic.com/hubfs/MB_Throwdowns.ai3.jpg "step_1")![668.Still002](https://blog.bridgeathletic.com/hubfs/MB_Throwdowns.ai1.jpg "668.Still002")![MB_Throwdowns.ai2](https://blog.bridgeathletic.com/hubfs/MB_Throwdowns.ai2.jpg) **More Building Blocks:** Check out more from our building Blocks Series [Day 1: MB Squat-Front Raise](https://blog.bridgeathletic.com/barbell-squat-variations-1-0)[Day 2: 1 Arm MB Pushup](https://blog.bridgeathletic.com/mb-building-block)[Day 3: MB RDL](https://blog.bridgeathletic.com/mb-building-block-3) [**Download our e-book**](https://bridgeathletic-1.hs-sites.com/buildingblocks)to receive an in-depth look at our full August Building Blocks! ### **Summary:** Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at [https://www.facebook.com/BridgeAthletic](https://www.facebook.com/BridgeAthletic), Twitter at [https://twitter.com/BridgeAthletic](https://twitter.com/BridgeAthletic) or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.   Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.    Be sure to check back tomorrow for more Building Blocks! [![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) #### About the Author [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg) Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... [Read More](https://blog.bridgeathletic.com/nhl-testing-without-test-day) [![](https://blog.bridgeathletic.com/hubfs/issa-strength-and-conditioning-coach-bench-press.jpeg)](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) March 1, 2023 #### [The Best Bench Press Variation You’re...](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) *This post is part of our Coaches Corner series with Taylor Rimmer. Taylor is NSCA-CPT, StrongFirst...* [Read More](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) [![](https://blog.bridgeathletic.com/hubfs/AdobeStock_168424497-1.jpeg)](https://blog.bridgeathletic.com/does-powerlifting-health) August 5, 2019 #### [Does Powerlifting Harm Heart Health?](https://blog.bridgeathletic.com/does-powerlifting-health) A recent study has discovered that a 12-week supervised strength training program (SSTP) may result... [Read More](https://blog.bridgeathletic.com/does-powerlifting-health) ## Subscribe to our blog Bunch of awesome content ![Bridge Logo-Black-1200px](https://blog.bridgeathletic.com/hubfs/Bridge%20Logo-Black-1200px.svg) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Nick Folker", "url" : "https://blog.bridgeathletic.com/author/nick-folker" }, "datePublished" : "2015-10-21T04:55:00.000Z", "headline" : "Building Blocks: The MB Building Block Day 4", "image" : [ "https://blog.bridgeathletic.com/hubfs/MB_Throwdowns.ai3.jpg" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/mb-building-block-3-0", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ```