Med Ball Switch Stance Chest Throw
Push/PressbilateralBeginner
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 standing position, holding a medicine ball at chest height with both hands, facing a wall or partner. 2. Engage your core and take a step back to create space for the throw. 3. In one motion, rotate your torso and switch your stance, stepping with your opposite foot while pushing the medicine ball forward in a chest throw. 4. Use your legs and hips to generate power as you release the ball, aiming for your target. 5. Catch the ball as it comes back and repeat the switch stance and throw for the desired number of repetitions, alternating stances with each throw.",
