Medicine Ball Chest Push with Run Release

Setup

1. 01Mark a clear runway of at least 10 meters of open space.
2. 02Hold a 2 to 5 kg medicine ball at mid-chest.
3. 03Start in a slight forward lean, ready to accelerate.
4. 04Confirm the landing zone for the ball is clear.

Execution

1. 01Lean forward and drive into the first two or three acceleration steps.
2. 02As the body angle rises, punch the ball explosively off the chest.
3. 03Release at full arm extension and keep sprinting through for a few steps.
4. 04Decelerate, retrieve the ball, and walk back to reset.

Checkpoints

• -The throw comes out of the acceleration, not from a dead stop.
• -Release happens at full extension while the body is still driving forward.
• -The run continues after release instead of stopping at the throw.
• -Forward lean is from the ankles, not a rounded back.

Common mistakes

• -Stopping the feet to throw, which cuts the transfer to sprinting.
• -Releasing the ball too early before the arms extend.
• -Using a heavy ball that kills the run speed.
• -Rounding the upper back into the throw instead of staying tall in the drive.