2-Handed Medicine Ball Chest Pass

The 2-handed medicine ball chest pass is a great exercise to improve your sports power and core strength. This is an advanced power exercise that is performed at full speed.



Use a medicine ball about 10% of your bodyweight if you can control and throw it explosively. Use a lighter ball if needed and progress from there.

1. Stand with your feet straight and in a staggered-stance. Generate power from your legs (then to your core) to pass the medicine ball.

2. Hold the medicine ball with both hands at chest level and your elbows flexed.

3. Push and pass the ball as explosively as possible. Don't let your shoulders shrug.

4. Repeat the pass as soon as possible with control and power.

Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!