Setup and loading
Soft surface to land on.
How to do the kneeling chest pass step by step
- Kneel with the ball against your chest.
- Explode forward with your hips and throw as far as possible.
- Land on your hands.
Form cues
- Full extension
- One max-effort throw
Common mistakes
- Not driving with your hips
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Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Medicine ball3-6 kg (6-13 lb) for power throws.
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Variations and similar exercises
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