Medicine Ball Chest Pass

How to perform

1. 01You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
2. 02Begin facing your partner holding the medicine ball at your torso with both hands.
3. 03Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
4. 04Your partner should catch the ball, and throw it back to you.
5. 05Receive the throw with both hands at chest height.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.