REACTIVE WALL PUSH-UP

Trapezius

Anterior deltoid
DY N A M I C P U S H - U P S

Triceps brachii

Pectoralis major

Serratus anterior

Rectus abdominis

E6832/Hansen/Fig. 06.02a/556837/HR/R1
Execution
1. Stand approximately 24 to 40 inches (60 to 100 cm) away from a solid wall
structure with the feet hip-width apart and directly face the wall. Bring
the hands up and hold in a ready position at chest height to prepare for
contact with the wall.
2. Fall forward toward the wall, maintaining a tall standing posture. Hands
contact the wall with elbows at the sides of the body. Decelerate the body’s
forward fall for a short range of motion.
3. Reverse the direction of the body’s fall with a forceful push with both hands.
Extend the elbows explosively to return to a fully standing position. Repeat.

152
Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid.
Secondary: Serratus anterior, trapezius, rectus abdominis.

Exercise Notes
Reactive wall push-ups are an effective upper-body plyometric movement for
beginner and intermediate athletes who would like to develop dynamic strength

DY N A M I C P U S H - U P S
safely. This exercise builds strength, power, and elastic abilities in the chest,
shoulders, and triceps with lower loads than a conventional dynamic push-up
performed on the floor. The overall load experienced during the wall push-up
can be adjusted by the angle of body alignment. A taller posture relative to the
wall will yield lower overall forces than a flatter body posture. It is advisable to
start with a taller posture if you’re less advanced and then progress to a lower
angle once strength and power improve.

VA R I AT I O N
Reactive Push-Up With Box
To place the body at a lower angle relative to the floor, perform reactive push-ups
onto a raised bench or box. Instead of falling toward the box from a standing
position, start from an extended push-up position with the hands on the box. Flex
the elbows and permit the downward acceleration of the body toward the top
of the box. Reverse the direction of the fall with a powerful push-up. Complete
as individual repetitions with a pause or as a continuous rebounding exercise.

153
 EXPLOSIVE PUSH-UP
Trapezius

Anterior deltoid

Pectoralis major
DY N A M I C P U S H - U P S

Triceps brachii

Serratus anterior

Rectus abdominis

Execution
1. Begin with the body flat on the floor in the bottom of a push-up position
with arms placed slightly wider than shoulder-width and feet close to each
other. E6832/Hansen/Fig. 06.03a/556838/HR/R1
2. Powerfully push the body up off the floor by applying force to the floor,
extending through the full range of motion for the pushing action.
3. Once the body reaches the top of the motion and begins to descend to
the floor, prepare the hands to contact the floor and decelerate the body
in a controlled manner back to the floor.

Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid.
Secondary: Serratus anterior, trapezius, rectus abdominis.

154
Exercise Notes
Explosive push-ups involve the acceleration of the body upward with a forceful
pushing motion from the arms. The intent is to create enough force to fully
extend the elbows rapidly and create some degree of separation of the hands
from the ground. The full motion includes a powerful concentric phase and a
strong eccentric landing phase to decelerate the body. Perform no more than 6
repetitions of this exercise to retain maximum force through the set. An emphasis
on good technical execution is imperative for maintaining efficient mechanics

DY N A M I C P U S H - U P S
and minimizing the risk of injury.

VA R I AT I O N
Explosive Push-Up to Raised Boxes
The explosive push-up to raised boxes can be considered the upper-body
equivalent of a box jump. The explosive upward push launches the body onto
raised platforms or low boxes. Using such equipment provides a performance
goal for each repetition and reduces landing impacts at the completion of each
explosive effort. Boxes should be low enough and appropriately stable to allow
a safe landing. The optimal location of the boxes is on either side of the hands
to allow for a smooth transition from the starting position. Start with the body
flat on the floor and hands by the sides of the torso. Push explosively into the
floor and land with the hands on each box. Carefully walk the hands back to
the floor and reset the starting position between each repetition with the body
position flat on the ground.

155
 DROP-AND-CATCH PUSH-UP
Trapezius

Pectoralis major

Anterior deltoid
DY N A M I C P U S H - U P S

Serratus anterior

Triceps brachii

Rectus abdominis

Execution
1. Begin in an extended push-up position with arms slightly wider than
shoulder-width apart and feet close to each other, similar to a plank position.
2. To allow the body to drop to the floor, shuffle the hands outward rapidly
and allow the elbows to flex during the downward motion.
E6832/Hansen/Fig. 06.04a/556839/HR/R1
3. Catch the body a few inches from the floor with the hands firmly planted
alongside the torso. Slowly perform a push-up movement to reposition the
body back up to the starting position and repeat the exercise. 

Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid.
Secondary: Serratus anterior, trapezius, rectus abdominis.

156
Exercise Notes
The drop-and-catch push-up for the upper body is similar to a drop jump from
a box that targets the lower body. The intent is to harness the maximal muscle
recruitment capabilities of the muscles in the upper extremities, shoulders, and
chest through use of a strong eccentric contraction. Keep the number of repeti-
tions low (3 to 6), especially if you are new to the exercise. You also can drop
to various ranges of motion, depending on the specific demands of your sport.
For example, an offensive lineman in American football may want to build resis-

DY N A M I C P U S H - U P S
tive strength to a specific range of motion in front of the body so that his arms
do not collapse backward when he makes contact with an opposing defensive
lineman. You can customize this push-up to fit the demands of a specific player
and the objectives outlined by a sport coach.

VA R I AT I O N
Drop-and-Catch Push-Up From Box
Starting a drop-and-catch push-up from a higher position generates greater eccen-
tric forces. Place low boxes on either sides of the hands to serve as the starting
position for the exercise. Quickly shift the hands inward and allow the body to
accelerate to the floor. The landing will be more forceful than the standard drop-
and-catch push-up. Take special care to decelerate the body safely to the floor.

157
 REACTIVE FLOOR PUSH-UP
Trapezius

Pectoralis major

Anterior deltoid
DY N A M I C P U S H - U P S

Serratus anterior

Triceps brachii

Rectus abdominis

Execution
1. Start on the floor with the hands beside the body at approximately shoul-
der width.
2. Powerfully push into the floor to drive the body upward. As the body
rises, ensure the elbows reach full06.05a/556840/HR/R1
E6832/Hansen/Fig. extension. Depending on the amount
of force delivered during the push, the hands may leave the floor but it is
not necessary to become airborne.
3. Descend to the floor with the hands prepared for ground contact and a
smooth deceleration phase. As muscle tension develops in the arms, shoul-
ders, and chest, quickly reverse the direction of movement from down to
up, pushing the body back to its highest position.
4. The dynamic repetitions occur in a rebounding fashion off the floor with
consistent velocity and height.

158
Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid.
Secondary: Serratus anterior, trapezius, rectus abdominis.

Exercise Notes
Reactive floor push-ups can be considered the upper-body equivalent of a
repetitive squat jump. The objective is to powerfully launch the torso upward

DY N A M I C P U S H - U P S
over a number of repetitions, taking advantage of the elastic properties of the
shoulders, triceps, and chest muscles. You can drop to a position just above the
floor or reverse the direction of movement from a higher position, depending
on the range of motion desired. Because of the forceful nature of reactive floor
push-ups, limit the total number of repetitions per set to 6. Monitor body pos-
ture and time spent on the floor to identify fatigue and determine the optimal
volume of work.

VA R I AT I O N
Reactive Push-Up With Narrow Hand Position
Shifting the hand position inward for the reactive floor push-up requires greater
contribution from the triceps. Begin by shifting to a position slightly inside
shoulder width. Avoid hand spacing that is too narrow; this may place excessive
stress on the elbows and affect overall stability of landings. When transitioning
to a narrow hand position, use fewer repetitions until you develop greater con-
fidence and strength.

159
 CLAPPING PUSH-UP
Trapezius

Pectoralis major

Anterior deltoid
DY N A M I C P U S H - U P S

Serratus anterior

Triceps brachii

Rectus abdominis

Execution
1. Begin in an extended push-up position with arms slightly wider than
shoulder width andE6832/Hansen/Fig.
feet close to each other.
06.06a/556841/HR/R1
2. Lower the body quickly in a controlled manner. Reverse the direction of
motion with a forceful pushing action while keeping the feet on the floor.
3. With the torso suspended in the air, clap the hands together quickly and
then catch the body in a standard push-up position. Pause before repeating
or perform all repetitions using a rebounding motion.

Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid.
Secondary: Serratus anterior, trapezius, rectus abdominis.

160
Exercise Notes
Clapping push-ups are an advanced upper-body plyometric exercise that places
significant loads on the shoulders, arms, and chest. A powerful pushing motion
should create adequate separation from the ground to allow the hands to clap
in front of the chest. The dynamic nature of this intense exercise builds general
strength and elastic power in the upper extremities and chest. Use fewer repeti-
tions—4 to 6 per set—to ensure that the quality of the movement and maximal
effort is maintained.

DY N A M I C P U S H - U P S
VA R I AT I O N
Clapping Push-Up From Knees
If clapping push-ups from the feet are too difficult, modify the exercise to pro-
vide a base of support from the knees. This modification places significantly less
stress on the arms and chest. You can still perform explosive clapping push-ups
from your knees before progressing to the full exercise.

161
 SINGLE-ARM PUSH PASS

Anterior deltoid
MEDICINE-BALL THROWS

Triceps brachii

Pectoralis minor

Pectoralis major

E6832/Hansen/Fig. 06.07a/556842/HR/R2
Execution
1. From a tall standing position with feet hip-width apart, draw the medicine
ball in toward one shoulder. Choose a distance between yourself and the
wall or partner that allows for a powerful push that reaches the desired
target.
2. Push the ball powerfully forward with the elbow extending fully through
the release of the ball.
3. If you are throwing the ball against a wall, stand close enough to the wall
to ensure the ball returns to the location of the shoulder. Partner throws
should be directed to a partner’s shoulder.

162
 4. Repeat the throw with the same arm or switch to the opposite arm through
the set.

Muscles Involved
Primary: Pectoralis major, pectoralis minor, anterior deltoid.
Secondary: Triceps brachii.

Exercise Notes

MEDICINE-BALL THROWS
The single-arm push pass is a concentric pushing exercise that develops basic
unilateral strength and power in the upper extremities. This motion is valuable for
sports such as boxing and basketball, where a quick jabbing or pushing motion is
desired without a time-consuming gather motion or countermovement. Perform
a quick, pulsing motion, creating as much velocity on the throw as possible. It
is critical to select a ball of an appropriate weight to maintain velocity; a slightly
lighter ball is recommended initially. Use higher volumes of 10 to 12 repetitions
per arm for these powerful pulsing passes.

VA R I AT I O N
Rotating Single-Arm Push Pass
To provide added force behind the single-arm push pass, rotate the shoulders
and gather for each individual throw. You also can use the lower body to develop
force from the ground. Force travels through the core and out the shoulder. The
momentum of the incoming medicine ball, delivered from either a partner throw
or a wall throw rebound, loads the muscles and tendons of the chest and shoulder
to create greater local force and induce torso rotation and greater contribution
from the lower body for successive throws. These throws are especially useful
for athletes who actively wind up before striking a ball such as in tennis and
other racket-based sports.

163
 SINGLE-LEG STANDING
PUSH PASS
MEDICINE-BALL THROWS

Anterior deltoid

Triceps brachii

Pectoralis major

Gluteus medius

Quadriceps:
Vastus intermedius
Rectus femoris
Vastus lateralis
Vastus medialis

E6832/Hansen/Fig. 06.08a/556843/HR/R1

Execution
1. Stand on one leg opposite a partner or a wall. Start with the medicine ball
at chest height and the elbows beside the rib cage.
2. Forcefully push the medicine ball away from the body, maintaining bal-
ance in the single-leg stance. With a throw to a partner, maintain a regular
rhythm of moderate- to high-velocity throws that are returned to the chest
area. In the case of throws against a wall, stand close enough to the wall
to ensure that powerful throws are returned at chest height.

164
 3. As you receive the medicine ball, decelerate the ball with the hands as
it approaches the body. Maintain balance and control on the supporting
single leg. Complete the prescribed number of repetitions on one leg, then
switch to the other leg.

Muscles Involved
Primary: Pectoralis major, anterior deltoid, triceps brachii.
Secondary: Gluteus medius, quadriceps (rectus femoris, vastus lateralis, vastus

MEDICINE-BALL THROWS
intermedius, vastus medialis).

Exercise Notes
A single-leg standing push pass works the upper body while requiring you to
maintain lower-body stability and proprioception. The harder the push throw,
the greater the demands on the lower body to provide a stable base. When
throwing the medicine ball back and forth with a partner, target the throws to
either side of the midline of the body to place greater demands on the support-
ing leg. Because these throws will not be as powerful as bilateral-stance throws,
you can perform more repetitions (10 to 15 throws) to build specific muscular
endurance in the stance leg.

VA R I AT I O N
Explosive Single-Leg Push Pass
You can perform explosive push passes from a single-leg stance, generating
a significant amount of force from the lower body culminating in a powerful
two-hand throw of the medicine ball. Start in a low crouch position on a single
leg, holding the ball in front of the body at chest height. Begin the movement
with the powerful extension of the hip, knee, and back to full extension before
pushing the ball with the hands. The explosive single-leg push pass can finish
with a double-leg landing.

165
 EXPLOSIVE SQUAT THROW
MEDICINE-BALL THROWS

Anterior deltoid

Triceps brachii

Pectoralis major

Gluteus maximus

Quadriceps:
Vastus intermedius
Rectus femoris
Vastus lateralis
Vastus medialis

E6832/Hansen/Fig. 06.09a/556844/HR/R1
Execution
1. Begin the exercise with a tall posture. Position the feet shoulder-width
apart. Hold the medicine ball in front of the body against the chest.
2. Perform a countermovement, descending to a half-squat position with the
knees at 90 degrees flexion, in an effort to generate additional force from
the lower body. Maintain a relatively upright posture with the torso.
3. Extend vertically from the knees and hips, accelerating the body upward
similar to a squat jump. It is not uncommon for the feet to leave the ground
if the throwing effort is powerful enough.

166
 4. At the top of the squat, push the medicine ball powerfully overhead for
maximum height. Allow the ball to fall to the ground, then repeat.

Muscles Involved
Primary: Pectoralis major, anterior deltoid, triceps brachii.
Secondary: Gluteus maximus, quadriceps (rectus femoris, vastus lateralis,
vastus intermedius, vastus medialis).

MEDICINE-BALL THROWS
Exercise Notes
Explosive squat throws work on vertical force production for both the upper
and lower body. The movement begins with a powerful contribution from the
lower body, transferring to an explosive upper-body vertical throw. This exercise
is useful for developing general vertical explosive abilities and specific move-
ments in sports. Basketball players who drive upward with a ball to the hoop
will benefit from this exercise. Volleyball players working on blocking skills also
can develop greater power and overall extension above the net.

VA R I AT I O N
Squat Jump Into Squat Throw
Perform one or two explosive squat jumps before performing an explosive squat
throw. The combination of jumps and throws reinforces the similarity in the
execution of each exercise; the jumps prepare you for a powerful squat throw.
The initial squat jumps can be maximal or submaximal, depending on the total
number of repetitions in a single set. The intent is to create a scenario in which
the squat throw performance is maximized for each repetition.

167
 UNDERHAND VERTICAL SQUAT
THROW
MEDICINE-BALL THROWS

Anterior deltoid

Lateral deltoid

Trapezius

Gluteus medius
Gluteus maximus

Quadriceps:
Rectus femoris
Vastus lateralis
Vastus intermedius

Hamstrings:
Biceps femoris
Semitendinosus
Semimembranosus

Gastrocnemius

E6832/Hansen/Fig. 06.10a/556845/HR/R2
Execution
1. Stand in a tall posture. Hold the medicine ball in front of the body at
waist height.
2. Descend into a low squat, keeping the torso upright, arms extended, and
ball in front of the body to generate additional force from the lower body.
3. Extend vertically from the knees and hips, accelerating the body upward
similar to a squat jump movement. If enough force is generated during the
throw, it is common for the feet to leave the ground. Maintain an extended
arm position through the jump.

168
 4. At the top of the squat, pull the medicine ball powerfully upward along
the body for maximum height on the throw. The trajectory of the throw
can be vertical or slightly forward, particularly if passing to a partner.
5. The body can extend off the floor at the end of the throw, particularly if
it is a powerful effort. Make sure the ball does not hit you when it falls
back down.

Muscles Involved

MEDICINE-BALL THROWS
Primary: Trapezius, lateral deltoid, anterior deltoid, gluteus maximus, gluteus
medius, semitendinosus, vastus lateralis, vastus medialis, vastus intermedius.
Secondary: Gastrocnemius, biceps femoris, semimembranosus, rectus femoris.

Exercise Notes
The underhand vertical squat throw can be an explosive exercise at maximal
intensity or a general strength activity performed at submaximal intensity. The
maximal heave throw develops upper-body pulling power for sports such as
rowing and wrestling. The lower-body contributions can be helpful for overall
starting strength and vertical jumping ability. As with many throws, the combi-
nation of lower-body power at the beginning of the movement and upper-body
speed toward the end of the throw produces a high-velocity performance that
launches the ball for maximum distance. Launch the ball along the front of the
body in a vertical path. For maximal efforts, perform 6 to 8 repetitions in each
set. For submaximal throws, perform 8 to 15 repetitions in each set. When you
cannot perform Olympic weightlifting movements, maximal heave throws for
height are a viable substitute for developing vertical power.

VA R I AT I O N
Underhand Vertical Squat Throw With Jumps
Perform multiple squat jumps before the underhanded vertical squat throw to
add intense movement. In some cases, one or two submaximal jumps before a
maximal throw prepares the muscles for one exceptional effort on the throw.
Hold the medicine ball directly above the head for the preparatory jumps and
then drop the ball to below waist level to deliver the final throw. Perform 4 or
5 throws per set to develop vertical force.

169
 SPLIT-STANCE SCOOP THROW

Trapezius
Anterior deltoid
MEDICINE-BALL THROWS

External oblique
Internal oblique
Transversus abdominis

Gluteus medius
Tensor fasciae latae

Execution E6832/Hansen/Fig. 06.11a/556846/HR/R1

1. Start in a moderate split stance with the feet approximately 12 to 16 inches

(30 to 40 cm) apart from heel to toe. The stance width can be similar to the
width of the shoulders. Maintain an upright posture, holding the medicine
ball to one side of the body with the arms extended.
2. Draw the medicine ball back past the rear hip and then throw the ball
forcefully in a powerful underhand scoop throw to a partner or against a
solid wall. The partner returns the ball to the height of the midsection. If
using a wall throw, stand close enough to the wall to have the ball returned
to waist height with a powerful throw.

170
 3. Repeat the throw in a rhythmic fashion on one side, then switch to the
other side for the next set.

Muscles Involved
Primary: Trapezius, anterior deltoid, transversus abdominis, internal oblique,
external oblique, multifidus.
Secondary: Gluteus medius, erector spinae (iliocostalis, longissimus, spinalis),
tensor fasciae latae.

MEDICINE-BALL THROWS
Exercise Notes
This underhand throw is a good exercise for enhancing rotational power from a
split stance. Strength and stability in the lower body are combined with dynamic
power and mobility through the core and upper body. You can do this exercise
as a rhythmic set of circuit passes for general strength and fitness or as a more
explosive throw to develop rotational power. Establish a good base of support
in the split stance.

VA R I AT I O N
Drop Split Into Scoop Throw
Stand tall and drop into a split position, with the front thigh parallel to the
ground, before the scoop throw for a more dynamic version of this exercise.
The drop into a split stance loads the lower body and uses elastic strength prop-
erties before a powerful scoop throw. Make sure not to split into a stance so
deep that the knee of the rear leg contacts the ground. These types of dynamic
movements into throws are useful for sports that require reactive footwork in
order to achieve a better position for receiving a ball such as in volleyball, tennis,
squash, and badminton.

171
 LATERAL SINGLE-ARM PUSH PASS

Anterior deltoid
Pectoralis minor
L AT E R A L M E D I C I N E - B A L L PA S S E S A N D T H R O W S

Pectoralis major

Transversus abdominis
Internal oblique
External oblique

E6832/Hansen/Fig. 06.12a/556847/HR/R1

Execution
1. Stand sideways to the direction of the throw with the feet shoulder-width
apart, knees slightly flexed, and torso upright. Hold the medicine ball at
shoulder height on one side of the body.
2. Forcefully rotate the shoulder with the medicine ball back to prestretch
the muscles of the upper body and core.

172
 3. Initiate the throw from the lower body with the feet applying force through
the ground. As the movement transfers up through the body, rotate the
throwing shoulder forward powerfully and extend the elbow powerfully
to launch the medicine ball across the body. The partner returns the ball
to the height of the shoulder. If doing a wall throw, stand close enough to
the wall to have the ball returned to shoulder height with a powerful throw.
4. Multiple repetitions can begin with a catch at shoulder height, initiating
the backward rotation before the throw. Establish a rhythmic pattern with

L AT E R A L M E D I C I N E - B A L L PA S S E S A N D T H R O W S
partner throws or passes against a wall. Switch sides after each set.

Muscles Involved
Primary: Pectoralis major, pectoralis minor, anterior deltoid.
Secondary: Transversus abdominis, internal oblique, external oblique, mul-
tifidus, triceps brachii.

Exercise Notes
The lateral positioning of this push throw allows for strong rotational move-
ment across the body. While the movement is similar to a punching motion, it
is not a forward punch or jab. It is similar to a crossing punch. The rotation of
the torso and shoulders stretches the muscles of the core and allows for greater
force production. For best results, pass through the entire range of motion to
best take advantage of the contribution of all anatomical structures from top to
bottom. Repetitions should be fluid and quick, with a snapping motion at the
end of the throw. The muscle recruitment pattern is similar to that used by an
American football lineman attempting to push past a blocking opponent or a
basketball player using the arms to get around a pick.

VA R I AT I O N
Lateral Push Pass From a Lunge
Lateral push passes from a lunge position place greater demands on the core and
upper body. Pass across the thigh of the inside leg or the outside leg; perform
sets from both positions. Set the lunge position with a stance that separates
the feet by approximately 12 to 20 inches (30 to 50 cm) from heel to toe and
shoulder-width apart. Throws and passes should be forceful but quick. Maintain
vertical stability throughout the exercise.

173
 KNEELING LATERAL UNDERHAND
PASS
L AT E R A L M E D I C I N E - B A L L PA S S E S A N D T H R O W S

Erector spinae:
Spinalis
Longissimus
Iliocostalis
Rectus abdominis
External oblique
Gluteus Internal oblique
maximus
Transversus abdominis
Tensor
fasciae
latae Adductor magnus

Execution
1. Get into a kneeling position perpendicular to the direction of the throw.
Hold the medicine E6832/Hansen/Fig.
ball in front of 06.13a/556848/HR/R1
the body at waist height. The throw can
be to a partner or against a solid wall. Kneel on a soft surface or with an
appropriate pad or exercise mat beneath the knees.
2. Draw the ball away from the direction of the throw, rotating the shoulders
relative to the hips to prestretch the muscles of the core.
3. Throw the medicine ball powerfully across the body with the path of the
ball close to the abdomen. Follow through with the arms and shoulders
on the release of the ball.
4. When receiving the ball from a partner or a rebound off the wall, catch
the ball in advance of the body and rotate back to the far side of the body
to prepare for the next throw.
5. Perform on one side of the body in one set, then switch to the other side
for the next set.

174
Muscles Involved
Primary: Transversus abdominis, internal oblique, external oblique, multifidus.
Secondary: Rectus abdominis, erector spinae (iliocostalis, longissimus, spinalis),
tensor fasciae latae, adductor magnus, gluteus maximus.

Exercise Notes
A lateral pass from the knees requires greater rotation and mobility through the

L AT E R A L M E D I C I N E - B A L L PA S S E S A N D T H R O W S
core to achieve appropriate range of motion in both the gather and delivery
phases than a standing lateral pass. The pull of the medicine ball across the
body should be powerful, making use of the force-generating abilities of both
the upper body and core. Perform quick passes close to a wall or partner or pass
in a forceful manner with greater distance required on each throw.

VA R I AT I O N
Kneeling Rotational Pass Behind
An even greater range of motion is required to turn the shoulders to enable
a rotating pass behind the body from the kneeling position. A partner stands
behind you, slightly off to one side to receive the pass. The return pass from the
partner provides additional momentum for the countermovement to the opposite
side of the body, generating greater force for individual passes. The rotational
passes need not be maximal because the main intent is to achieve greater range
of motion through repetitive throws in a strong, rhythmic fashion.

175
 KNEELING MEDICINE-BALL
OVERHEAD PASS
OV E R H E A D M E D I C I N E- B A L L PA S S E S A N D T H ROWS

Trapezius

Biceps brachii
Latissimus dorsi Brachialis

Rectus abdominis

E6832/Hansen/Fig. 06.14a/556849/HR/R1
Execution
1. Begin the exercise from a bilateral kneeling position on a soft surface.
2. Draw the medicine ball behind the head and then pass powerfully to a
partner or against a firm wall.
3. Use a lighter medicine ball and a closer distance between yourself and your
partner or the wall for easier passes from the kneeling position because
throwing from this position places greater stress on the arms and shoulders.

176
 4. Receive the ball from a partner throw or wall rebound at the point of initial
release. Once the catch is made above the head, allow the ball to draw
back behind the head to load the primary muscles to stretch in preparation
for the next throw.
5. Maintain a firm posture throughout the exercise with a strong, stable stance
from the kneeling position.

Muscles Involved

OV E R H E A D M E D I C I N E- B A L L PA S S E S A N D T H ROWS
Primary: Latissimus dorsi, brachialis.
Secondary: Rectus abdominis, trapezius, biceps brachii.

Exercise Notes
A kneeling medicine-ball overhead pass places a greater load on the upper
body and core than a standing pass. Shorter passes with lower throw velocities
are to be expected from the kneeling position than from the standing position,
where more muscles and joints are involved in the summation of force for the
throwing action.

VA R I AT I O N
Falling Kneeling Medicine-Ball Overhead Pass
Falling forward as part of the throwing motion from the knees adds force and
velocity to the medicine-ball throw. Practice under submaximal conditions to
ensure you can complete the throw and safely slow your fall to the ground by
using your arms.

177
 LATERAL ROTATING OVERHEAD
PASS
Triceps brachii

Brachialis
OV E R H E A D M E D I C I N E- B A L L PA S S E S A N D T H ROWS

Latissimus dorsi
External oblique

Internal oblique
Transversus abdominis

Execution E6832/Hansen/Fig. 06.15a/556850/HR/R1

1. Stand sideways to the direction of the throw with the feet shoulder-width
apart. Hold the medicine ball directly overhead.
2. Draw the medicine ball to a position behind the head, flexing at the elbows
and stretching the triceps muscles.
3. Initiate the throw by rotating the torso to one side and pulling the ball
over the head and forward.
4. On delivery of the throw, the torso can bend forward to provide additional
force behind the throw.
5. Work one side for a set, then switch to the opposite side for the next set.

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Muscles Involved
Primary: Latissimus dorsi, brachialis, triceps brachii.
Secondary: Transversus abdominis, internal oblique, external oblique, mul-
tifidus.

Exercise Notes
The lateral rotating overhead pass combines the rotational power of the core

OV E R H E A D M E D I C I N E- B A L L PA S S E S A N D T H ROWS
muscles with the upper-body strength of the shoulders and arms. The turning
motion and delivery are similar to that used by a baseball pitcher loading up for
the delivery of a high-velocity throw. In both cases, rotational power and the
use of stored elastic energy contribute to the performance of the throw.

VA R I AT I O N
Lateral Rotating Overhead Pass From Kneeling Position
Performing the same overhead pass from a kneeling position places even more
emphasis on the contribution of core and upper-body muscles for a strong throw.
You can bend at the waist before delivery of the throw to contribute greater
force to the throw. Make sure to choose an appropriate weight for the medicine
ball because throws from kneeling and seated positions place additional stresses
on the shoulders. Also, choose a soft floor or field surface to avoid irritating the
knees. In some cases, you might need exercise mats to provide a comfortable
kneeling surface.

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 LATERAL OVERHEAD BASEBALL
PASS
OV E R H E A D M E D I C I N E- B A L L PA S S E S A N D T H ROWS

Brachialis
Triceps brachii

Latissimus dorsi

External oblique
Gluteus
maximus Internal oblique
Transversus abdominis
Gluteus
medius

E6832/Hansen/Fig. 06.16a/556851/HR/R1
Execution
1. Stand sideways to the direction of the throw with the feet shoulder-width
apart. Hold the medicine ball close to the body at chest height.
2. Draw the medicine ball to a position outside the shoulder farthest away
from the direction of the throw. At the same time, lift the knee of the leg
closest to the intended target (either a partner or a wall) to prepare for
a dynamic lunge. Continue to rotate the medicine ball behind the head.
3. As the ball approaches a position behind the head, fall in the direction
of the intended throw and begin to pull the ball forward over the head.

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 4. Deliver the throw by stepping forward with the lunging leg and powerfully
pulling the ball forward with both hands.
5. Finish the throw by following through with the arms and landing in a
lunge. It is common to work both sides equally with this throw to develop
an overall balance in strength and mobility. You can perform this with
alternating repetitions or work one side per set of throws.

Muscles Involved

OV E R H E A D M E D I C I N E- B A L L PA S S E S A N D T H ROWS
Primary: Latissimus dorsi, brachialis, triceps brachii.
Secondary: Transversus abdominis, internal oblique, external oblique, multi-
fidus, gluteus maximus, gluteus medius.

Exercise Notes
You can accomplish a more dynamic lateral overhead throw by simulating the
mechanics of a throw by a baseball pitcher. Drawing the ball overhead in a
semicircular motion and dropping into a lunge position on the delivery of the
throw take greater advantage of elastic properties of the upper body and the
momentum of the body. The timing of the mechanical components of this throw
make it a much more complex movement to be used by advanced athletes. You
can perform throws on one side of the body per set or in an alternating fashion
within a set.

VA R I AT I O N
Overhead Baseball Pass From Lunge
As a preliminary exercise, you can perform a baseball pass from a lunging posi-
tion, with one foot in front of the body and the other knee providing support on
the ground. This stationary lunge position provides only the finishing position of
the full lateral overhead baseball pass but allows you to focus on the upper-body
portion of the throw. Less force will be produced on the throw from the lunge,
and the main contribution of the throw will come from the upper extremities.

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 DOWNWARD SLAM THROW

Trapezius
OV E R H E A D M E D I C I N E- B A L L PA S S E S A N D T H ROWS

Latissimus dorsi

Biceps brachii
Brachialis

Rectus abdominis

Execution
1. Stand tall with feet hip-width apart.06.17a/556852/HR/R1
E6832/Hansen/Fig. Hold the medicine ball directly over-
head with the arms fully extended.
2. Initiate the movement by bending forward at the waist and dropping the
torso powerfully to develop tension in the arms and shoulders.
3. Drive the ball down to the floor with the arms extended. Target a spot on
the floor that is at least 12 inches away from the feet to ensure the ball
does not bounce back up into your face.
4. Repeat the downward throws methodically, not rushing from repetition
to repetition.

Muscles Involved
Primary: Latissimus dorsi, brachialis.
Secondary: Rectus abdominis, iliopsoas, trapezius, biceps brachii.
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Exercise Notes
The downward slam throw with a medicine ball is a dynamic exercise that targets
anterior musculature required for powerful swimming strokes and other sporting
activities that involve throwing or grappling. The motion begins with the core
musculature and is delivered by the arms. Because the throwing motion can
be very stressful for the shoulders, select an appropriate medicine ball weight
so you are not overloaded. Additionally, shorter repetition ranges are advisable
for initial sessions to ensure technique is optimized before higher volumes of

OV E R H E A D M E D I C I N E- B A L L PA S S E S A N D T H ROWS
work are incorporated.

VA R I AT I O N
Rotational Downward Slam Throw
You can perform a rotational version of this exercise so that you slam the med-
icine ball down to either side of the body. The exercise is set up similar to a
standard downward slam throw, but you begin to turn to one side once you
initiate the downward motion. This variation places a greater emphasis on the
oblique muscles of the core.

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E6832/Hansen/Fig. 06.17b/556853/HR/R1
 KETTLEBELL SWING
Anterior deltoid

Upper trapezius
U P P E R- B O DY E X E RC I S E S U S I N G O T H E R EQ U I P M E N T

Latissimus dorsi

Iliocostalis
Longissimus thoracis
Gluteus medius
Multifidus
Gluteus maximus

Quadriceps: Hamstrings:
Rectus femoris Biceps femoris
Vastus lateralis Semitendinosus
Vastus medialis Semimembranosus
Vastus intermedius

Gastrocnemius

E6832/Hansen/Fig. 06.18a/556854/HR/R1

Execution
1. Stand upright. Hold a kettlebell in both hands in front of the body at waist
height. Place the feet in a wide stance outside the width of the shoulders
with the toes pointing out slightly.
2. In the squat phase, keep the back straight and the head and eyes facing
forward. During the descent, push the hips back with the kettlebell moving
down and approaching the floor.

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 3. To initiate the swing phase, extend the kettlebell between the legs until
the forearms contact the groin. Extend the hips forward and up while
straightening the back to an upright position, allowing the kettlebell to
move forward and upward in an arc.
4. Extend the arms upward to a point just above chest height, continuing the
momentum created from the lower body and back but not straining for
more height with the arms alone.
5. At the apex of the kettlebell arc, allow the weight to descend through its

U P P E R- B O DY E X E RC I S E S U S I N G O T H E R EQ U I P M E N T
original arc path. Squat to accommodate the velocity and weight of the
kettlebell, decelerating the weight to the same starting position between
the legs.
6. Repeat for the prescribed number of repetitions.

Muscles Involved
Primary: Gluteus maximus, gluteus medius, hamstrings (semitendinosus, biceps
femoris, semimembranosus), quadriceps (rectus femoris, vastus lateralis, vastus
medialis, vastus intermedius), gastrocnemius.
Secondary: Anterior deltoid, multifidus, longissimus thoracis, iliocostalis,
latissimus dorsi, upper trapezius.

Exercise Notes
The kettlebell swing is a good exercise for introducing a powerful pulling motion
that involves the thrusting of the hips and triple extension through the ankles,
knees, and hips. The transition of force production from lower body to upper
body through the kettlebell swing reinforces the contribution of both regions
of the body in the development of whole-body power. The dynamic movement
pattern developed through the swinging of the kettlebell provides benefits for
explosive running and jumping activities required in most sports.

VA R I AT I O N
Single-Arm Kettlebell Swing
Single-arm swings with a kettlebell distribute the load to an individual arm, and
the body makes slight adjustments to counterbalance the asymmetrical load.
The mechanics of a single-arm swing are similar to that for a double-arm swing,
with the exception of some slight torso rotation at the bottom of the movement.
Select an appropriate weight of kettlebell to minimize the probability of poor
biomechanical execution.

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 HEAVY BAG PUSH
U P P E R- B O DY E X E RC I S E S U S I N G O T H E R EQ U I P M E N T

Trapezius

Anterior deltoid

Triceps brachii
Serratus anterior
Pectoralis major
Rectus abdominis

Execution E6832/Hansen/Fig. 06.19a/556855/HR/R1

1. Stand in front of a suspended heavy punching bag with a split stance to

provide greater stability during the exercise. The feet can be separated 4
to 8 inches (10 to 20 cm) from heel to toe and shoulder width.
2. Place both hands on the heavy bag with the elbows along each side of
the torso. Push the heavy bag forcefully forward with maximal effort, fully
extending the elbows.
3. Allow the heavy bag to swing away and back. Prepare to contact the bag
with both hands. Decelerate the bag as it approaches the chest, keeping
both hands on the bag with equal pressure.

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 4. Forcefully reverse the direction of the incoming bag with a strong push.
Repeat for the prescribed number of repetitions.

Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid.
Secondary: Serratus anterior, trapezius, rectus abdominis.

U P P E R- B O DY E X E RC I S E S U S I N G O T H E R EQ U I P M E N T
Exercise Notes
Using a heavy punching bag for upper-body explosive training is an effective
means of preparing for the demands of contact and combat sports. Anticipating
the advancing movement of the bag and preparing the hands and upper body
for forceful contact involve coordination, eccentric strength, and power. The use
of the stretch response in the reception and propulsion of the bag conditions
the upper body in a manner that is relatively controlled and maximizes health
and safety.

VA R I AT I O N
Single-Arm Heavy Bag Push
A single-arm heavy bag push trains the rotational power required for throw-
ing or punching movements. The exercise combines lower-body strength and
upper-body power to develop explosive abilities with a single arm. Continuous
pushes of the heavy bag train both elastic power and overall strength qualities.
Sets of single-arm heavy bag pushes should include no more than 6 repetitions
per arm for explosive training. Stand beside the heavy bag with the legs set in
a split position.

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