Medicine Ball Chest Push Multiple Response
Kneeling tall, push the ball forward from the chest, fall forward onto the hands, and push straight back up to kneeling as a partner returns the ball; repeated without a pause.
How to do it
Setup
Kneeling tall facing a partner a few steps away, the ball at the chest, a soft surface under the knees.
Steps
- Push the ball explosively forward from the chest.
- Fall forward and catch yourself on the hands, elbows bending.
- Push back up to kneeling, take the returned ball and throw again at once.
Common mistakes
Landing on locked elbows: catch the fall on bent arms. Hips folding as you fall: stay in one line from the knees to the head. Pausing between throws: the quick return to kneeling is what this version trains.
Breathing
Sharp exhale on each throw.
