Medicine Ball Chest Push From 3 Point Stance

Setup

1. 01Crouch into a 3 point stance: feet staggered, hips loaded, one hand on the ball on the floor.
2. 02Position a 2 to 5 kg medicine ball under the chest with the throwing hand behind it.
3. 03Keep the back flat and the eyes slightly ahead of the ball.
4. 04Load weight onto the balls of the feet, ready to drive forward.

Execution

1. 01Drive out of the stance by extending the hips and legs forward.
2. 02As the body rises, punch the ball off the chest with both hands or the loaded arm.
3. 03Release the ball at full extension while stepping through the drive.
4. 04Walk back, reset the stance completely, and repeat.

Checkpoints

• -The leg drive starts the movement; the arms finish it.
• -The back stays flat in the stance, not rounded.
• -The ball is released at full arm extension, not shoved short.
• -Each rep starts from a fully reset, still stance.

Common mistakes

• -Standing up first and then throwing, which separates the leg drive from the push.
• -Rushing resets so the stance gets sloppy across reps.
• -Using a ball too heavy to release explosively.
• -Letting the hips pop up and the chest drop before the drive.