Kneeling Med Ball Chest Throw
PullbilateralIntermediate
Equipment Needed
Medicine Ball
Target Muscle Group
Back
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
UNLOCK FULL WORKOUT LOGGING & CUES
Log sets, reps, velocity metrics, and access 540+ periodized workouts in the NF1 app.
Instructions & Biomechanical Cues
1. Begin in a kneeling position with one knee on the ground and the other foot flat in front of you, holding a medicine ball at chest height. 2. Engage your core and maintain an upright posture as you prepare to throw. 3. Rotate your torso slightly toward the side of your front leg, then explosively throw the medicine ball forward, extending your arms fully. 4. Aim to release the ball at chest height, using the power from your core and upper body. 5. Retrieve the ball as it rebounds or rolls back, return to the starting position, and repeat for the desired number of repetitions, then switch sides.",
