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Medicine Ball Power Snatch to Toss-ups for Height

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Use a medicine ball to train the explosive power of your legs, shoulders, and core in a single exercise. Come low in a deep squat, and then blast upward, pushing through the weight of the ball until it comes overhead. As you come up, throw the ball toward the ceiling with all you've got. Find a room with high ceilings, and go for it.

Muscles Worked

Starting Position
Stand upright with your feet shoulder-width apart and a medicine ball held in both hands in front of your hips (see Photo 1).


  1. From the starting position, sit into a deep squat, pressing your hips behind you as you sit your weight into your heels and bring your chest forward. Keep you back flat, and allow the medicine ball to come straight toward the floor as you sit. Squat down until the medicine ball lightly touches the floor (see Photos 2 and 3).
  2. From the squat, look up at the ceiling and press explosively through your legs to bring yourself back to standing, bringing the medicine ball up with you as you rise, and keeping it close to your body as you lift it to shoulder level (see Photos 4 and 5).
  3. As you reach your standing position, "flick" the ball up until your arms are straight overhead, using a swift, strong motion, and then, without breaking your upward momentum, throw the ball as high as you can into the air (see Photo 6).
  4. While the ball is in the air, keep your eyes on it and your arms up. As the ball comes down, catch it in both hands and let its downward momentum bring your arms to your chest, with your hands holding the ball close to you. Then, lower the ball again to be in front of your hips, back in the starting position, and repeat the exercise for a full set of 10 tosses (see Photos 7 and 8).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.