Build Explosive Arm Power With Lying Medicine Ball Throws

If you want to build power in your arms, try the Lying Medicine Ball Throw. Remember, rate-of-force production (how fast your muscles can produce force) is one of the top physical predictors of athletic success (the other is dynamic balance). It doesn't do any good to continually get stronger without an increase in power.

The Lying Medicine Ball Throw is a plyometric exercise that will force you to contract your arms forcefully in order to execute the movement.

Choose a medicine ball that you can only toss 2-3 feet above your outstretched arms. Also, perform this movement at full speed for the required repetitions to get optimum benefits.



This exercise can also be done on a flat bench.

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Mark Dilworth, BA, PES
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