Switch Stance Overhead Med Ball 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. Stand with your feet shoulder-width apart, holding a medicine ball at chest level with both hands. 2. Step one foot back into a staggered stance, engaging your core and keeping your knees slightly bent. 3. Rotate your torso away from the direction you plan to throw, then explosively rotate back while simultaneously shifting your weight onto your front leg. 4. As you rotate, extend your arms and throw the medicine ball overhead and forward. 5. Follow through with your arms, then reset by stepping back into your starting position before repeating for the desired number of repetitions, alternating your stance with each throw.",
