Without any back lift or wind-up, explosively press and extend your arms forward, releasing the ball at a 45-degree angle. You must keep your back pinned to the wall—do not arch away to gain leverage.
Hold the medicine ball with both hands, using a "diamond grip" (thumbs and index fingers touching to form a triangle). Bring the ball to the center of your chest. high5 strength test
Your assistant should stand on your feet to prevent you from sliding forward during the throw. Your glutes, upper back, and head must remain in contact with the wall throughout the entire movement. Without any back lift or wind-up, explosively press