Equipment: Medicine Balls, Home Exercise
Tags: compound exercise, medicine balls, home exercise, strength training, weight loss
1. Start in a standing position, 16-24 inches away from the wall, holding the medicine ball at chin level as if you were going to front squat it, then front squat it.
2. From the bottom of the movement, stand up and toss the medicine ball as high as possible. This is the push press movement. The push press itself then becomes maximally explosive as you use that momentum to throw the medicine ball at the target. You should end this movement with your entire body fully extended, fingers pointing towards the target.
3. Finally, you want to descend back into a front squat while simultaneously and seamlessly catching the ball and bringing it back into the front squat racked position. That’s one rep.