MED BALL 1ARM PUSH

Medicine Ball 1Arm Push is a Medicine Ball Rotational Throw performed on the Horizontal Plane. It is an exercise that focuses both on the proper push by one arm as well as pull with the other. Think of unscrewing a lid to a jar. Two points of contact are needed to apply necessary force. In this case, both shoulders must be involved to properly rotate the Thoracic Spine.  The ability to generate power during Medicine Ball Throws is initiated through the hip, followed by providing a stable base from with the torso and shoulders can rotate. Due to the speed with which these balls will be tossed, we highly suggest the use of a Soft Toss Medicine ball.

Med Ball 1Arm Push: Standing Fig 8

• The Primary Focus of this toss is to introduce the basics: Load Phase, Drive Phase, and Shoulder Turn.
• Stance: Begin in a Proper Athletic position, approximately 6ft and perpendicular to the wall. Feet shoulder width. Your rear foot should start parallel to the wall. Your lead foot should be turned slightly out and remain flat the entire time.
• Hand Placement: Place both hands on either side of the ball, fingers facing up, thumbs pointed toward you. Ball at chest height. It is very important that both elbows remain high throughout the entire exercise, meaning forearms parallel to the floor. You do not want to incorporate any internal shoulder rotators during the toss. Do not throw, push. Begin by making small Figure 8’s with the ball, transferring weight from side to side, in a back-and-forth motion
• Head Position: Always keep your head inside both feet during the toss. More specifically, keep your head BEHIND your lead foot near the completion of the toss. Try not to lean a lot in any direction. Your shoulders will rotate faster, and you’ll generate when your spine stays perpendicular to your hips with little to zero spine angle deviation
• Eye Alignment: The angle of your head, more importantly your eyes (view box) should be parallel with your hips, not the ground. Your eyes should be stacked on top of each other at release, not flat to the horizon. This keeps your spine straight allowing more shoulder rotation.
• Load Phase: Begin by transferring all your weight onto your trail leg, loading the trail hip. At this time, your foot, knee, outside hip and chin, should all be in a straight line.
• Take Away: Rotate your shoulders 90° with complete shoulder turn, back facing the wall, holding the ball close to your body, off your outside shoulder.
• Drive Phase: Begins with a powerful push off the trail leg, driving all your weight onto your lead leg. Rotate your hips and belly button towards the wall, releasing your rear heel as you drive off the ball of your trail foot. Only after you have begun your hip drive should you initiate your shoulder turn. This lag, or separation, creates torque through your torso, helping to generate more power.
• Shoulder Turn / Toss two things occur at once: ONE, push hard with your trail hand, and TWO, pull your lead shoulder and elbow back, rotating away from the target, on plane with the path of the MB. Your Chest should face the ball the entire time.
• Release: Always release your push hand toward the target
• Finish in a very stable position. Head inside the lead foot. The more stable you are, the harder you will throw. Hold your finish for 2 sec.
• Effort: The MB Toss must be performed with 100% Effort. You cannot throw the MB hard enough.