Medicine Ball Horizontal Smash
Bent forward at the hips, push the medicine ball from the chest straight down into the floor in front of the feet and gather it as it bounces back.
How to do it
Setup
Feet shoulder-width, knees soft, hinged forward with a flat back, the ball held at the chest.
Steps
- Push the ball hard from the chest into the floor just in front of the feet.
- Let the hands follow it down and gather it on the bounce.
- Bring it back to the chest and push again, back flat throughout.
Common mistakes
Rounding the back to reach the ball: the hinge stays flat; bend the knees more. Throwing it onto the feet: aim just in front of them. Using a ball that does not bounce: a dead slam ball stays on the floor; take a bouncing medicine ball.
Breathing
Sharp exhale on the throw.
