1 - Stand facing a partner at an appropriate distance with feet about shoulder-width apart and knees slightly bent.
2 - Hold the medicine ball at chest height with both hands, keeping your core braced and shoulders down.
3 - Drive the ball forward by extending your arms and pushing through your chest, passing it directly to your partner.
4 - Your partner catches the ball with both hands, absorbs the force by slightly bending the elbows and bracing the core, then immediately prepares to pass it back.
5 - Catch the returning ball with soft elbows, keeping your torso stable and avoiding excessive leaning or twisting.
6 - Continue passing the ball back and forth for the desired number of repetitions or time.
7 - Maintain controlled movement, steady breathing, and a stable athletic stance throughout the exercise.
