- Start with the medicine ball on the ground between your legs. Stand with legs slightly more than shoulder width apart.
- Deadlift the medicine ball halfway up, holding it at the knees.
- Explosively extend your hips to full extension, keeping your arms locked out until the medicine ball passes your hips.
- Once it passes your hips, loosen your grip on the ball and quickly drive your elbows up, while dropping down to meet the ball and catching it.
- The upper arm should be parallel with the ground for the catch.
- Stand up to full extension.
