Medicine Ball Supine Chest Throw
Lying on the back, throw a medicine ball straight up from the chest and catch it on the way down; a fast chest press you let go of.
How to do it
Setup
On your back, knees bent, feet flat, a medicine ball held at the chest with both hands, elbows out.
Steps
- Press the ball explosively straight up and let it go.
- Catch it with soft elbows above the chest.
- Draw it down to the chest and throw again.
Common mistakes
Throwing the ball off line over the face: straight up over the chest, every time. Catching with locked arms: soft elbows absorb it. A ball too heavy to catch safely: start light; it comes back down.
Breathing
Sharp exhale on the throw.
