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Medicine Ball Tall-Kneeling Overhead Throw
- 1 - Kneel on both knees with your torso upright, glutes lightly engaged, and a medicine ball held at chest level.
- 2 - Brace your core and maintain a tall posture with your ribs down and hips stacked over your knees.
- 3 - Bring the medicine ball overhead while keeping your arms extended and shoulders controlled.
- 4 - Explosively throw the ball forward and slightly downward or toward a wall by driving through your shoulders, lats, and core.
- 5 - Follow through with your arms while keeping your knees planted and avoiding excessive arching in your lower back.
- 6 - Retrieve or catch the ball safely, reset your tall-kneeling position, and repeat for the desired number of repetitions.
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