Bent Over Med Ball Chest Throws
HingebilateralIntermediate
Equipment Needed
Medicine Ball
Target Muscle Group
Back
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Stand with your feet shoulder-width apart and hold a medicine ball with both hands at your chest. 2. Hinge at your hips, bending your knees slightly, and lower your torso until it's nearly parallel to the ground while keeping your back straight. 3. Rotate your torso slightly as you prepare to throw, engaging your core for stability. 4. Explosively extend your arms and chest, throwing the medicine ball down to the ground, catching it on the recoil. 5. Reset and repeat for the specified number of repetitions.",
