Move It: Medicine Ball Press – Shoulder & Chest Power

Give this move a try to improve upper body explosiveness and strength! 

This will improve control, stability, and power in your dance.

I hope by now you’ve accepted that having a stronger upper body not only protects your shoulders, improves jump power, assists with turns, and allows better lines, but also just makes for a more well rounded dancer! This one is tough though and if you have frequent shoulder dislocations or subluxations, you will want to message us or start light for this one. Rehab that shoulder first, then this exercise will help protect it from the issues arising again as well as helping to strengthen the whole front half of your upper body!

  • For this move you start laying on your back with a light medicine ball (~5 lbs) on your chest. Start by gently tossing the ball in the air and catching with a slight bend in the elbow for shock absorption. As you get comfortable you will try to press the ball higher in the air and make the movement more fluid.
  • Then you can start increasing the weight, Nicole is using 14lbs in this shot!

Give it a try & let us know what you think below. Repeat for 6-8 reps, 2-3 sets after a warm-up.

Move It Monday will feature a new movement for you, for all fitness levels, to help improve your dance safety and performance.

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT

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