Return Push from Stance
How to do the Return Push from Stance
- 1
You will need a partner for this drill.
- 2
Begin in an athletic 2 or 3 point stance.
- 3
At the signal, move into a position to receive the pass from your partner.
- 4
Catch the medicine ball with both hands and immediately throw it back to your partner.
- 5
You can modify this drill by running different routes.
How to program the Return Push from Stance
Sets and reps
As a compound movement, the Return Push from Stance responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Return Push from Stance is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Return Push from Stance into a plan
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Frequently asked questions
What muscles does the Return Push from Stance work?
The Return Push from Stance primarily targets the Shoulders. It also recruits the Chest, Triceps as supporting muscles.
What equipment do I need for the Return Push from Stance?
You need Medicine Ball. Difficulty level: Beginner.
How many sets and reps of the Return Push from Stance should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
