Set Your Fitness Goals. We'll Help You Achieve Them.
Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.
Core Knowledge
Movements
Contents
Medicine Ball - Chest Pass - Split Squat
Starting Position
- Split squat position facing wall, torso 3 -4 feet away from wall, holding a medicine ball in front of chest with arms straight
Procedure
- Bring the ball to the chest and immediately throw the ball as hard as possible into wall
- Catch the ball and immediately repeat for prescribed number of repetitions
Coaching Keys
- Throw ball into wall with both hands
- Keep back flat and stomach tight throughout movement
- Do not pause between throws
- Keep back knee off the ground with hips and lower body in place, with no movement except from the arms
You Should Feel It
- Working your chest, shoulders, and arms
