Chest Push (Single Response)

intermediate · throw

Setup

Kneel tall on a mat, knees hip-width apart, and hold the medicine ball tight against your chest with both hands.

Keep a straight line from your knees to the top of your head, core lightly braced.
Snap your hips forward explosively while pushing the ball out as far as you can.
Fully extend your arms at the moment of release, putting your whole upper body into the push.
Let your body fall forward with the momentum, catching yourself on both hands.
Push back up to kneeling, retrieve the ball and reset before the next rep.

Exhale hard exactly as you snap the hips and push the ball away, inhale as you bring it back to your chest to reset.

Fault: Pushing with the arms alone while the hips stay still
Fix: Drill the hip snap alone without the ball a few times before adding it back in.
Fault: Falling forward too fast for the hands to catch up
Fix: Ease off the push force slightly and drill the catch at a slower speed before going all-out.
Fault: The lower back sagging while holding the kneeling position
Fix: Brace the core and glutes before starting to keep the spine neutral.
Fault: The ball veering off line because the hands push with uneven force
Fix: Fix your eyes on a target straight ahead and push both hands evenly toward it.

medicine_ball

chest, shoulders, core, arms