Equipment
Medicine Ball
Body Parts
Arms

Step-by-step instructions

1. Hold the ball and stand with feet shoulder width. Bend your hips and knees and lower your body with arms extended until the ball is just above knee level.
2. Explosively extend your hips and knees as if jumping, shrug your shoulders, and raise the ball to shoulder level.
3. Squat down as you “catch” the momentum of the ball. Stand up and press it overhead. That’s one rep.