Primary muscles
Chest
Secondary muscles
Abdominals, Shoulders, Triceps
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
Follow through by falling forward, catching yourself with your hands.
Immediately return to an upright position. Repeat for the desired number of repetitions.
Train this with a program built around you
Sweatora builds your program around your goals, equipment, and schedule. Your first program is free.
