Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredMedicine Ball
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Lying Medicine Ball Power Drop Overview

The lying medicine ball power drop exercise is a plyometric exercise used to build explosive strength in the core, chest, and shoulders.

The lying medicine ball power drop exercise will primarily target the muscles of the chest and is an excellent exercise for anyone looking to build powerful strength, especially athletes looking to improve their performance in their field of competition.

Lying Medicine Ball Power Drop Instructions

  1. Setup in a supine position with your arms extended vertically and a partner standing over your chest holding a medicine ball.
  2. As you partner pushes the medicine ball towards you, receive the ball and allow your arms to bend as your absorb the impact.
  3. As soon as your elbows touch the floor, explode upwards, extend the elbows, and launch the medicine ball vertically.
  4. Your partner should catch the ball in mid flight and immediately direct it downward to complete another repetition.
  5. Repeat the entire sequence for the desired number of repetitions.

Lying Medicine Ball Power Drop Tips

  1. Your partner should put some force into the medicine ball as they direct towards your chest but ideally it will not be excessive. Just enough so that the ball is exceeding the constant of gravity but not enough that it limits your ability to accelerate the ball out of the bottom position.
  2. A good rule of thumb - if the weight is so excessive that it affects the technical execution of the movement then it is too much.
  3. You can use these drills as “fillers” in between your large compound movements or you can implement them within your warm up as a method of potentiating your central nervous system for heavier strength based work in your accompanying training session.
  4. Keep the torso rigid and ensure some tension through the core to help transmit force out through the extremities.
  5. Initially you may want to focus on pausing in between reps to ensure proper positioning but over time you can eventually progress to more rhythmic (i.e. back to back) repetitions.
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