Chest Push with Run Release

Also called med ball push and sprint, chest pass sprint and run release chest push.

Works

Chest, plus abs, shoulders and triceps

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.

1. While taking your first step draw the medicine ball into your chest.
2. As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

Cues

• Athletic stance, hips back.
• Draw the ball in on step one.
• Explode it forward on step two.
• Sprint 10 meters after.

Common mistakes

• Pausing before the sprint.
• Standing tall to throw.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Easier

Swap for