Medicine Ball Chest Push Single Response
One kneeling push of the ball from the chest with a fall forward onto the hands, then a full reset before the next; every rep is a single all-out effort.
How to do it
Setup
Kneeling tall, the ball at the chest, clear space in front and a soft surface under the knees.
Steps
- Push the ball forward from the chest as hard as you can.
- Follow it down and catch yourself on the hands, elbows bending.
- Return to kneeling and reset fully before the next throw.
Common mistakes
Landing on straight arms: bend them to absorb the fall. Throwing with the arms alone: the hips drive forward into the push. Rushing into the next rep: each throw starts from a still, tall kneel.
Breathing
Sharp exhale on the throw.
