Kneeling Medicine Ball Chest Throw
Quick Information
Category
Ballistic Training
Difficulty
Beginner
Equipment
Medicine Ball, Wall
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Anterior Deltoid, Core, Serratus Anterior
Movement pattern
Ballistic Horizontal Push
Training goal
Upper-Body Power
Sport
Boxing, MMA, Basketball, General Athletic Development
Overview
Purpose. A chest pass thrown from a tall-kneeling position, which removes the legs so the upper body has to produce the power.
How it fits the system. A beginner-level ballistic horizontal push entry in the Ballistic Training section, programmed to develop upper-body power. Related work in the library: Medicine Ball Chest Pass and Bench Press Throw.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Anterior Deltoid, Core, Serratus Anterior
Movement pattern
Ballistic Horizontal Push
Equipment
Medicine Ball, Wall
Difficulty
Beginner
How to Perform
- Kneel tall two to three metres from a wall or partner, glutes squeezed and ribs down.
- Hold the ball at chest height with the elbows tucked.
- Throw the ball forward as fast as possible, extending through the elbows.
- Catch or retrieve the ball, reset the tall-kneeling position, and repeat.
Coaching Cues
- Stay tall — do not fall forward into the throw.
- Push through the chest and triceps, not the shoulders alone.
- Keep the ribs stacked over the pelvis.
- Throw for speed, not for distance.
Common Mistakes
- Rocking the hips forward to cheat the throw.
- Using a ball too heavy to move quickly.
- Letting the low back arch as the arms extend.
Progressions & Regressions
Progressions
Progress to a standing chest pass, then to Bench Press Throw.
Regressions
Seated chest pass against a wall with a lighter ball.
When to Use It
When to use
As an upper-body power primer, or for teaching throwing mechanics before heavier ballistic work.
When not to use
With current shoulder or wrist pain, or where the ball cannot be safely returned.
Programming
3 to 4 sets of 5 to 8 throws with 60 to 90 seconds of recovery.
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