Stand upright with your feet approximately hip-width apart. Hold the medicine ball in front of your chest with both hands. Your elbows should point slightly downwards or out to the sides. Actively engage your core and glutes. Press the medicine ball vertically upwards from your chest, in a controlled manner, over your head until your arms are almost fully extended. Then lower the ball back in front of your chest in a controlled manner. Keep your upper body upright and stable throughout the entire movement.
Attention:
Do not arch your back; do not raise your shoulders; do not let your elbows ‘flip out’ to the side; Guide the ball in a controlled manner; do not throw it upwards; maintain core tension; do not fully extend your knees; perform the movement smoothly and in a controlled manner.
Lighten:
Perform the exercise whilst seated (to reduce the involvement of the legs and core); initially perform the movement only up to head height; use a lighter medicine ball.
Harden:
Slow lowering phase, short pause above the head; start from a half-squat position, straightening the knees as you press upwards; use a heavier medicine ball.
