Medicine Ball Chest Push from 3-Point Stance
From a crouched three-point stance with one hand on the ball, drive up and forward and push the ball out from the chest; the legs start the throw and the arms finish it.
How to do it
Setup
Crouched low, feet shoulder-width, back flat, the ball on the floor in front with one hand on it.
Steps
- Grab the ball with both hands and drive up out of the crouch.
- Push it forward from the chest as the body rises, arms fully extending.
- Release it, finish tall, then crouch back into the stance.
Common mistakes
Pushing with the arms alone: the legs start the drive. Rounding the back in the crouch: hips back, back flat. Throwing into a crowded space: clear room in front and a soft landing for the ball.
Breathing
Sharp exhale on the throw.
