Exos | Formerly Core Performance

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Core Knowledge


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


  • 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

Tags: Arms, Power, Balance, Strength, Medicine Ball, Upper Body Push, Chest