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Medicine Ball Kneeling Chest Pass
- 1 - Kneel on the floor with your knees about hip-width apart and your torso upright.
- 2 - Hold a medicine ball at chest height with both hands, elbows bent and tucked slightly downward.
- 3 - Brace your core and keep your glutes engaged to prevent your lower back from arching.
- 4 - Explosively press and throw the medicine ball straight forward from your chest toward a wall or partner.
- 5 - Allow your arms to fully extend as you release the ball, maintaining a tall kneeling position.
- 6 - Catch or retrieve the ball, reset your posture, and repeat for the desired number of repetitions.
