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.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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