Exos | Formerly Core Performance

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Core Knowledge


Medicine Ball - RDL to Overhead Squat - Tennis

Starting Position

  • Standing, holding medicine ball in front of body


  • With knees slightly bent, hinge over at the waist, lowering ball to mid-shin level.
  • Drop the hips and lift the chest into a squat position, raise the ball overhead and stand up.
  • Repeat

Coaching Keys

  • Keep knees slightly bent, back flat and hips tall on the descent.
  • Keep heels on the ground, chest up, and ball as far back as possible on the ascent

You Should Feel It

  • Stretching the hamstrings on the way down.
  • In the glutes on the way up

Tags: Total Body, Strength, Medicine Ball, Tennis, Baseball