Use this drill in the FitnessTracker to test and train single-rep upper-body explosiveness. It’s great for force production and coordination in sports or strength programs.
Instructions
- Kneel holding the ball tight to your chest.
- Explosively extend your hips and arms to push the ball forward as far as possible.
- Allow your body to fall forward naturally and catch yourself with your hands.
- Reset and repeat for additional reps or test maximum distance.
Related Muscle Groups
- Chest
See exercises for Chest · Learn about the Chest - Abs (secondary)
See exercises for Abs · Learn about the Abs - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps