Return Push from Stance

What it is

This dynamic drill is a partner exercise using a medicine ball that builds explosive power. It primarily targets your shoulders, while also engaging your chest and triceps. You will develop quick reactions and improve your ability to generate force from an athletic stance. This movement translates well to various sports requiring rapid changes in direction and powerful pushes.

Technique tips

• Begin in an athletic two- or three-point stance.
• Move explosively to intercept the medicine ball from your partner.
• Catch the ball with soft hands, then immediately push it back.
• Drive power from your lower body through your core.
• Vary your receiving routes for an added challenge.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.