Medicine Ball Chest Pass
Medicine Ball Chest Pass engages your core, shoulders, triceps, back, glutes, hamstrings, and quads and improves muscular and cardiovascular endurance.
INTERMEDIATE
Medicine Ball Side Throw
Medicine Ball Side Throw strengthens your upper body, emphasizing the obliques. Moreover, it also improves hip and shoulder mobility.
Instructions
- Standing against a wall, feet shoulder-width apart, hold a medicine ball with both hands. Extend your arms fully out in front of you so that the ball is at chest level.
- Engaging your abs, twist your torso away from the wall, quickly changing direction to throw the ball into the wall with full force, catching it on the rebound.
Tips
- Generate all your throwing power from your core.
- Don't strain your lower back when rotating your torso.
- Rotate your feet throughout the movement to reduce the load on your spine.
Alternative Exercises
Medicine Ball Slam
This exercise targets the muscles in both your upper body and lower body. When Medicine Ball Slam is adequately performed, it can build strength in your upper back, core muscles, triceps, glutes, quads, and hamstrings. This is also an effective cardio work...
Swiss Ball Side Crunch
Swiss Ball Side Crunch targets the external and internal obliques and strengthens the side ab wall. Performing this exercise with a Swiss ball engages throughout the move.
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