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Medicine Ball Chest Pass to Floor

1 - Hinge at the hips into a bent-over athletic stance with your feet about shoulder-width apart, back flat and torso angled toward the floor.
2 - Hold the medicine ball at chest height with both hands, elbows bent and tucked slightly down.
3 - Brace your core, keep your back flat, and maintain a neutral spine.
4 - Explosively extend your arms downward and throw the ball straight toward the floor from your chest.
5 - Release the ball toward the floor while keeping your body balanced and controlled in the bent-over position.
6 - Catch the ball with soft elbows when it bounces and gets off the floor, bringing it back to your chest to absorb the force, then return to the neutral position.
7 - Repeat for the desired number of repetitions by throwing the ball into the floor and catching it when it bounces back, maintaining speed and control on each throw.

Opens in the Adiletix app — free to start.