Medicine Ball Return Push
Muscles worked
Instructions
- 1You will need a partner for this drill.
- 2Begin in an athletic 2 or 3 point stance.
- 3At the signal, move into a position to receive the pass from your partner.
- 4Catch the medicine ball with both hands and immediately throw it back to your partner.
- 5You can modify this drill by running different routes.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Medicine Ball Return Push
The medicine ball chest pass is a functional exercise done with a partner, replicating an explosive passing motion while incorporating reaction and movement work. Starting from an athletic stance, the lifter moves to receive the ball then immediately passes it back to their partner, engaging the shoulders and chest in a quick catch-and-throw sequence. It's an excellent exercise for developing pushing power in a dynamic context, different from a static press. It also improves reflexes and hand-eye coordination, making it a popular tool in athletic training for team sports. Its moving variation allows work on different running routes.
check_circleBenefits
- check_circleBuilds pushing power in a dynamic context
- check_circleImproves reflexes and hand-eye coordination
- check_circleEngages shoulders and chest together
- check_circleDirect transfer to team sports
lightbulbExecution tips
- lightbulbStay light on your feet, ready to react
- lightbulbCatch the ball with the hands, not against the chest
- lightbulbPass it back immediately without hesitation
- lightbulbVary the movement routes
warningCommon mistakes
- warningStaying static without reacting to movement
- warningCatching the ball against the body instead of the hands
- warningPassing back with a delay
- warningUsing a ball too heavy for the desired speed
helpFrequently asked questions
Can it be done without a partner?expand_more
Yes, by throwing against a wall to simulate the catch and pass.
What ball weight should be used?expand_more
A light ball (1 to 3 kg) to prioritize execution speed.
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