Adiletix - Medicine Ball Chest Pass to Floor - Step-by-Step Guide
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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.
