Medicine Ball Bent Over Chest Throw Performance Exercise

19 Sep Medicine Ball Bent Over Chest Throw Performance Exercise

The majority of athletes require total body power. This allows the athlete to sprint, change direction, hit, throw, and swing with speed. In order for the athlete to maximize their power outputs during competition it is necessary for the strength and conditioning coach to develop the power components of the kinetic chain.

Developing the power components of the kinetic chain requires the utilization of specialized exercises to enhance the rate of force production of the neuromuscular system. Power training is very different than strength training. Strength development does not have a time component to the exercise whereas power training requires the athlete to generate high levels of force in the shortest amount of time possible.

Plyometrics, Olympic lifts, medicine ball, jump training, and Olympic hybrids are common exercise modalities with a time component addressing the power outputs of the kinetic chain. What the athlete and performance coach must recognize is the majority of athletes require the development of power in multiple planes of motion. This would include the transverse, frontal, and sagittal movement planes.

In order to accomplish this requirement of multi-planer power production, the strength and conditioning coach must utilize a number of different modalities to achieve this goal. For example, power cleans are a very good exercise to develop power, though the transverse plane is not addressed within this exercise. That begin said, additional exercises outside of power cleans would be needed to develop rotary power.

Outside of multi-planar power development, the athlete must recognized power production is typically a total body athletic action. As a result, the upper and lower body must be addressed within their comprehensive strength and conditioning program. A very good intermediate level upper body push power exercise is the Medicine Ball Bent Over Chest Throw.

Improves Your: Upper body push power

Target Area: Anterior chain, and upper extremities

Why It’s Important: Power development for sport is a total body activity requiring production from both the upper and lower body.

The Common Problem: An athlete will lack power production in a certain movement plane thus limiting overall power production. Resulting in less than optimal performance during competition.

The Solution: Implementation of power exercises addressing the entire kinetic chain and all movement planes.

Medicine Ball Bent Over Chest Throw

Set Up:

  • Stand with feet shoulder width apart, hands grasping a 4-8 lb. medicine ball in front of your chest
  • Bend at the waist to a position where the chest is parallel to the floor, eyes looking down, and knees slightly bent



  • Forcefully throw the medicine ball to the floor by extending both arms while maintaining the bent over position of the body
  • Allow the medicine ball to bounce off the floor, catch the medicine ball with both hands
  • Return to the starting position of the exercise
  • Repeat the throw of the medicine ball for 5-10 repetitions


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.