Half Kneeling Med Ball Chest Throw
Push/PressbilateralIntermediate
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. Start in a half-kneeling position with one knee on the ground and the opposite foot flat on the floor, holding a medicine ball at chest level. 2. Engage your core and maintain a straight posture, ensuring your shoulders are relaxed. 3. Rotate your torso slightly toward your front leg, then explosively twist back while pushing the medicine ball forward, releasing it as you extend your arms. 4. Aim to throw the ball against a wall or to a partner, using the power from your core and upper body. 5. Retrieve the ball and return to the starting position, then repeat for the desired number of repetitions before switching sides.",
