Hold a ball at your chest, dip your knees a little, and drive it overhead.
Dip and drive
How to do it
- Check above you first.
- A small, quick dip — not a squat.
- Your legs throw it up; your arms just finish it.
Blow out as it goes overhead.
- A ball
- Enough floor to lie down on, arms out.
- Check what's above you before you reach up.
- Light is right. If it's hard to hold, put it down.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Press it up
- Press an empty pair of hands overhead.
Harder
- Pause overhead for two seconds every time.
Sitting down? ball-press
What it trains
🚀 Springiness💪 Strength🤹 Putting it together
Which muscles do the work
Shoulder muscleTricepsThigh musclesShrug muscle
Tap one to see it in the Body.