Med Ball Bent Over Repeating Chest Throw
HingebilateralBeginner
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 by standing with your feet shoulder-width apart, holding a medicine ball at chest height with both hands. 2. Hinge at your hips to lean forward slightly while keeping your back straight and knees slightly bent. 3. Engage your core and throw the medicine ball forward at chest height, using your upper body to generate power. 4. As the ball comes back, catch it and immediately prepare for the next throw, maintaining your bent-over position. 5. Continue the repeating chest throw for the desired number of repetitions, focusing on quick, controlled movements and engaging your core throughout.",
