Setup

 

• Stand with a medicine ball in your hands, elbows underneath, chest height while facing a wall with a target

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Execution

 

• Drop into a front squat without leaning forward

• Explode up from the bottom and throw the ball at least as high as the target ensuring you make contact with the wall

• Catch the ball on the descent and drop into the next repetition 

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Tips

 

• Start dropping as you're catching the ball to make a smoother transition