Chest Push With Run Release

A power-based exercise that combines an upper body push with an explosive release for full-body engagement.

Instructions

• Set up in a push-up position with your hands on a medicine ball.
• Engage your core and keep your body in a straight line from head to heels.
• Powerfully push through your palms to launch the medicine ball into the air.
• Quickly stand up and sprint forward as the ball drops to the ground.
• Retrieve the ball and return to the start position to repeat.

Common Mistakes to Avoid

• Not maintaining a straight body line during the push.
• Failing to engage the core, which may lead to lower back strain.
• Not using sufficient force to release the ball enough for an effective sprint.
• Letting the knees drop during the push phase.

Additional Information