Training Exercise: Med Ball Vertical Press/Throw

By Firefighter Peak Performance

Build your strength to overhaul and breach ceilings more easily, with a vertical press and throw using a medicine ball. 

This exercise uses, as the name suggests, the vertical press movement pattern. You can perform it without the throwing component if you don’t have access to a wall or solid surface. Here’s how to do it:

Starting Position 

• Begin in a base stance with feet between hip and shoulder-width apart 
• Back is straight, knees are bent 
• Hold the med ball in front, with elbows underneath 

Upward Movement 

• Extend legs and hips as you press arms upward 
• Release the med ball into the air or to the wall once arms are fully extended 
• Inhale through the upward movement 

Downward Movement 

• Catch and return to the starting position 
• Control the weight as you flex your elbows, hips, and knees 
• Exhale through the downward movement 

Pause briefly in the “top” position without releasing the med ball, and then return to the “bottom” position to begin your next repetition. 

6-Point Self-Check 

Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above: 

1. Head: Maintain a neutral neck position as you track the med ball trajectory with your eyes/head 

2. Torso: Keep the torso rigid and core engaged through the upward and downward movement

3. Hips: “Pull” your feet inward slightly to engage the glutes/hips and anchor your body

4. Legs: Knees flex and extend to provide a solid base and control of the med ball

5. Shoulders: Shoulders are packed back and down throughout the movement, avoid shrugging shoulders to ears at any point 

6. Arms: Avoid any flaring of elbows as you flex and extend your arms.

This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get your free membership to Firefighter Peak Performance today.