How to Do Return Push from Stance
Step-by-step instructions, muscles worked and workouts that use the return push from stance.
| Main muscles | Shoulders |
| Also works | Chest, Triceps |
| Equipment | Medicine Ball |
| Level | Beginner |
| Type | Plyometrics |
How to do it
- You will need a partner for this drill.
- Begin in an athletic 2 or 3 point stance.
- At the signal, move into a position to receive the pass from your partner.
- Catch the medicine ball with both hands and immediately throw it back to your partner.
- You can modify this drill by running different routes.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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