Return Push from Stance

Technique

How to perform Return Push from Stance

1. Start in a two- or three-point athletic stance a few steps from a partner holding a medicine ball.
2. Agree on a receiving position and face your partner as you prepare to move.
3. On the signal, move into that position and present both hands for the pass.
4. Receive the ball at chest height, allowing your elbows to bend as you control it.
5. Brace your trunk and promptly extend your arms to pass the ball back toward your partner's chest.
6. Return to the starting stance and reset before the next repetition.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.