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Full Body · Intermediate

Medicine Ball 3 Point Stance to Chest Pass

Medicine-ball power drill for coordinated trunk and upper-body force.

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Medicine Ball 3 Point Stance to Chest Pass demonstration

Exercise overview

Training details

Full BodyChestShouldersTricepsCoreQuadricepsGlutes

Equipment

Medicine Ball

Sets × reps

3 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Begin in a low three-point stance with the medicine ball positioned securely at the chest.
  2. 02Drive through the feet and rise explosively into a balanced athletic stance.
  3. 03Bring the ball squarely in front of the sternum with the elbows behind it.
  4. 04Extend the hips and arms together to chest-pass the ball directly toward the wall or partner.
  5. 05Follow through with the hands, recover the ball safely, and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMedicine Ball 3 Point Stance to Chest Catch & Pass

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Alternatives

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