Lateral medicine ball block



  1. Maintain good posture throughout the exercise with shoulder blades, back and down, good stability through the abdomen.
  2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.


How to Do:

  1. The partner will stand on a stable block high enough to hold a medicine ball out for you to jump and push.
  2. You will start with their hands at shoulder height, palms open and facing inwards.
  3. You will begin to squat and load the arms (lower slightly towards the hips).
  4. You will jump to the side, bringing the hands over the head and pushing the medicine ball forward.
  5. Be very aware of proper landing mechanics, and ensure that landing area is free of any objects (as your focus will be on pushing the ball and not on the landing).
  6. You should avoid excess arch in the lower back during the overhead phase of this exercise.


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