Set-up: Set your feet slightly wider than shoulder width, brace your stomach and establish a neutral spine posture. Raise your chest up and look forwards and slightly upwards with the medicine ball held at your chest.
Lift: Start the movement as if you were about to sit down, pushing your hips down and back. Descend as far as you can without excessive rounding of the back and without the knees caving inwards. Press through your heels to stand up. As you move towards the standing position, raise one knee towards your chest while maintaining a stable core, and press the medicine ball overhead. Return to the start position and repeat, this time raising the other knee.
Emphasis: Brace through your core at all times and try to keep your spine neutral throughout the duration of the movement. Do not let your knees push forward in front of your toes or cave inward on the movement.
Training Impact
Muscle Roles in medicine ball squat into leg raise with press
