Medicine Ball Squat Press to Throw

How to perform it

Step-by-step instructions

1. 01Stand facing a sturdy wall or open target area, hold the medicine ball at the chest, and set the feet in a squat stance.
2. 02Descend into a controlled squat with the chest lifted and the knees tracking over the toes.
3. 03Drive forcefully through the feet and extend the hips and knees to accelerate the ball upward from the chest.
4. 04Continue the motion into an explosive press and release the ball toward the designated wall or target.
5. 05Let the ball land or rebound into clear space, retrieve it safely, and reset fully before the next repetition.