Strength

Med Ball Thruster

The Med Ball Thruster is a total-body exercise, involving a squat and overhead thrust with a medicine ball. It enhances strength, balance, coordination, and stability.

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Med Ball Thruster instructions

Step-by-step instructions

Start by standing upright, feet shoulder-width apart, while holding a medicine ball in front of your chest with both hands.

Bend at the knees and push your hips back to lower into a squat position.

Stand up from the squat, using the momentum to push the medicine ball towards the ceiling in a pressing motion.

Fully extend your arms overhead but avoid locking your elbows.

Lower the ball back down to your chest and repeat the motion.

Start by standing upright, feet shoulder-width apart, while holding a medicine ball in front of your chest with both hands.

Bend at the knees and push your hips back to lower into a squat position.

Stand up from the squat, using the momentum to push the medicine ball towards the ceiling in a pressing motion.

Fully extend your arms overhead but avoid locking your elbows.

Lower the ball back down to your chest and repeat the motion.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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