Medicine Ball Thruster

Video coming soon...

The medicine ball thruster is a compound exercise that targets the quads, glutes, and shoulders.

It involves holding a medicine ball at chest level and performing a squat, then explosively pushing the ball overhead.

This movement engages the quads and glutes as the primary movers, while the shoulders assist in stabilizing the ball.

While other muscles such as the core and triceps are activated, their involvement is secondary to the main muscle groups.

Stand with your feet shoulder-width apart, holding a medicine ball at chest level with both hands.
Bend your knees and lower your hips into a squat position, keeping your back straight and your chest up.
As you rise from the squat, simultaneously extend your arms and push the medicine ball overhead, fully extending your arms.
Pause briefly at the top of the movement, engaging your core and maintaining stability.
Lower the medicine ball back to chest level as you bend your knees and lower your hips into another squat position.
Repeat the movement for the desired number of repetitions.
Ensure proper form throughout the exercise, focusing on engaging your quadriceps, glutes, shoulders, and core muscles.

Engage your quads and glutes by starting with a shoulder-width stance, toes pointed slightly outward, and the medicine ball held at chest level. This position will ensure that your lower body muscles are activated right from the start.
As you descend into the squat, keep your weight on your heels, maintaining a strong connection with the ground. This will help you recruit your quads and glutes effectively, allowing for a powerful explosive movement during the thrust phase.
Drive through your heels and explode upward, extending your hips and knees simultaneously while pressing the medicine ball overhead. Visualize pushing the ball through the ceiling, engaging your shoulders to generate maximum power and stability.
Ensure proper alignment throughout the movement by keeping your chest up, core engaged, and shoulders pulled back. This will not only enhance your form but also protect your lower back and shoulders from unnecessary strain.
Control the descent of the medicine ball by smoothly bringing it back to your chest as you lower into the squat position. This controlled movement will not only improve your overall strength but also enhance the mind-muscle connection, allowing you to fully engage the targeted muscles.