Medicine Ball Chest Pass
Strength
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The Medicine Ball Chest Pass is a dynamic explosive strength exercise where you explosively throw a medicine ball from chest height against a wall or to a partner, mimicking a basketball pass while engaging the upper body. It primarily targets the chest and shoulders, with secondary involvement from the triceps and core for power generation. Ideal for athletes seeking to build pressing power and speed, it requires only a medicine ball and suits intermediate to advanced trainees in sports conditioning programs.
How to Perform Medicine Ball Chest Pass
- 1Stand with feet shoulder-width apart, knees slightly bent, and core engaged for stability.
- 2Hold a medicine ball at chest level with both hands, elbows bent and pointing outward, fingers gripping firmly.
- 3Bend your knees and hinge slightly at the hips to load your legs, keeping your back straight.
- 4Explosively extend your hips, knees, and ankles while driving the ball forward from your chest using your arms.
- 5Fully extend your arms to pass the ball powerfully to your partner (5-10 feet away), exhaling forcefully during the press.
- 6Catch the return pass by stepping back slightly with one foot, absorbing the impact with bent knees.
- 7Key form tips: Keep your core tight to avoid arching your back; power comes from the lower body first, not just arms; common mistake is standing too rigid—stay athletic and explosive.