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Return Push from Stance, starting position 
Return Push from Stance, finishing position
PlyometricsbeginnerMedicine Ball
Return Push from Stance
Primary
Shoulders
Secondary
Chest, Triceps
Equipment
Medicine Ball
Level
beginner
Return Push from Stance demonstration
How to Perform
- 1You will need a partner for this drill.
- 2Begin in an athletic 2 or 3 point stance.
- 3At the signal, move into a position to receive the pass from your partner.
- 4Catch the medicine ball with both hands and immediately throw it back to your partner.
- 5You can modify this drill by running different routes.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
ShouldersChestTriceps
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Return Push from Stance work?
Return Push from Stance primarily targets the Shoulders. It also works the Chest, Triceps as secondary muscles.
What equipment do I need for Return Push from Stance?
Return Push from Stance requires Medicine Ball.
Is Return Push from Stance suitable for beginners?
Yes, Return Push from Stance is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Return Push from Stance
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.