Medicine Ball Supine Chest Throw

Setup

1. 01Lie on your back on the floor or a bench with knees bent and feet planted.
2. 02Hold a light medicine ball at the chest with both hands under it.
3. 03Set up with clear ceiling space or a partner ready to catch.
4. 04Brace the trunk so the lower back stays stable during the throw.

Execution

1. 01Drive the ball straight up off the chest as explosively as possible.
2. 02Release the ball at full arm extension, letting it leave the hands.
3. 03Catch the ball with soft elbows as it comes back down.
4. 04Absorb it back to the chest and reset before the next throw.

Checkpoints

• -Intent is maximal speed on every throw, not just completion.
• -The ball travels straight up over the chest, not toward the face.
• -Elbows bend to absorb the catch instead of catching stiff-armed.
• -Lower back stays in contact with the floor or bench.

Common mistakes

• -Using a ball so heavy the throw becomes a slow press.
• -Throwing off line and having to chase the catch.
• -Grinding out reps once speed visibly drops.
• -Skipping the brace and letting the ribs flare on the throw.