Full-Body Power: Split Stance Medball Puts

They say necessity is the mother of all invention, well, so is just playing around with cool ideas.  Well, maybe it’s just the step mother, but a mother none-the-less.

A few weeks ago I was messing around with medball drills because I love their simplicity and ease of programming for developing full-body power.  Peruse youtube and you can find hundreds of different medball drills, showing their versatility for developing power in all planes of movement.  Throwing shit is also really fun!

I had been working to develop a drill that incorporated a jumping, throwing and landing component.  The drill needed to be single-limb based because, well, there are already a ton of bi-lateral jumping and throwing combinations, as well as olympic lifts, to develop power.  I wanted something new for the exercise bank.

Welcome the birth of the Split Stance Medball Put!  Of course, I can’t be absolutely certain that this hasn’t been done before, but I have never seen anyone do it.  Check out the video below to see how it is done:YouTube Preview ImageThis drill is great for developing full-body power, core stability and unilateral deceleration.  It is also great for developing movement capacity and athleticism because you are jumping, throwing and landing in concert; not to mention that the movement is loaded contralaterally.  Try it in even sets of 2, 4 or 6, obviously hitting each side the for the same amount of reps. 

Give this bad Larry a try and let me know what you think.

Get Stronger,

Todd (890)

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Todd Bumgardner
M.S./ CSCS/ Owner of Beyond Strength Performance/ Ginger
Todd Bumgardner

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Todd Bumgardner
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M.S./ CSCS/ Owner of Beyond Strength Performance/ Ginger

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