Medicine Ball Supine Chest Throw

1. Lie on your back on the floor or a bench with knees bent and feet flat, holding a 2 to 5 kg medicine ball at chest height.
2. Set your hands on the sides of the ball with elbows bent at roughly 45 degrees from your torso.
3. Brace your core and lower the ball until it lightly touches your chest.
4. Explosively press the ball straight up and release it at full arm extension, throwing it as high as you can control.
5. Keep your arms extended and eyes on the ball as it comes back down.
6. Catch it with soft elbows, absorbing the impact back into the starting position on your chest.
7. Repeat for 3 to 5 sets of 5 to 8 throws, focusing on speed rather than fatigue.

Common Mistakes

• Throwing off line: A ball that drifts forward or back lands on your face or misses your hands. Press straight up over the chest.
• Catching with locked arms: Rigid arms jar the elbows and shoulders. Give with the catch and let the elbows bend.
• Using a heavy ball: If the throw only reaches a few centimeters above your hands, the ball is too heavy. Lighter and faster wins here.
• Arching the lower back: Lifting the hips off the floor to push harder shifts stress to the spine. Keep the back flat and drive with the arms.