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Medicine Ball Chest Pass

intermediate · throw

Medicine Ball Chest Pass

Setup

Stand facing a training partner or a wall, about 2 to 3 meters away, feet shoulder-width apart, holding the medicine ball with both hands at chest height. If you are throwing at a wall, pick solid concrete and stay away from mirrors, glass, drywall and tiled walls; use a rubber ball that bounces back, not a dead slam ball, which drops straight onto your feet. With a partner, throw only once they are facing you with both hands up and ready.

Execution

  1. Pull the ball in tight against your chest, elbows pointing out to the sides.
  2. Push the hips slightly forward to start the force moving up from the lower body.
  3. Extend the arms fast, driving the ball out at chest height with force from the whole body.
  4. Follow the push forward slightly, bringing both hands up ready to catch the rebound or your partner's return.
  5. Catch with both hands, letting the elbows bend to cushion the catch, then pull it straight back to your chest for the next rep.
  6. If the ball comes back off line or your partner is not ready, let it drop and pick it up; do not lunge after it.

Breathing

Exhale hard the instant you push the ball out, inhale as you pull it back to your chest to reset.

Quick cues

  • Hips push first, arms follow through.
  • Arms fully straight at release.
  • Catch with soft elbows.
  • Push straight out at chest height, not down or up.
  • Think about pushing straight through the wall.

Common faults

  • Fault: Pushing with the arms only while the lower body stays passive

    Fix: Rebuild the push with a clear hip drive before the arm extension, counting '1-hips, 2-arms'.

  • Fault: Standing too far away to control the rebound

    Fix: Move closer until you can catch the ball cleanly with both hands every time.

  • Fault: The ball dropping toward the floor instead of flying straight at chest height

    Fix: Pick a fixed chest-height target on the wall or your partner and push straight at it.

  • Fault: Catching with stiff, locked-out arms

    Fix: Cue the elbows to bend the instant the ball touches your hands to absorb the impact.

Equipment

medicine_ball, wall

Muscle groups

chest, shoulders, arms