Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place one hand on the top of medicine ball and the other on the floor. Your hands should be shoulder-width apart. Carefully shift your weight forward until your shoulders are positioned directly over your hands and the medicine ball. Reposition your feet as needed to allow full extension of your body without any sagging (downwards) or hiking (upwards) at the hips. Stiffen your torso by contracting your abdominal / core muscles ("bracing"). Your head should be aligned with your spine.

Step 2

Downward Phase: Slowly lower your body towards the ball while maintaining a rigid torso and head aligned with your spine. Do not allow your torso to rotate, your low back or hips to sag or pitch upwards. Contract your glutes (butt) and quadriceps (thighs) to help maintain stability. Continue to lower yourself until your chest nears or lightly touches the ball. Your elbows should either remain close to the sides of your body or flare outwards slightly.

Step 3

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back or hips to sag or hike upwards. Continue pressing until the arms are fully extended at the elbows.

As the ball adds instability to this exercise, your movements need to be slow and controlled to reduce the chance of injury.

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