The Power of Power Training: Explosive Moves to Build a Body That Will Last a Lifetime

Lisette Marie

Move 33 - Medicine Ball Supine Chest Pass: Explosive Pectoral Power

Adult male focused on workout with medicine ball in gym setting. Photo Credit: Pexels @Ketut Subiyanto

The Supine (Lying) Chest Pass with a medicine ball is an excellent way to isolate and maximize upper-body power without relying on a standing counter-movement. Lie on your back on the floor, holding a medicine ball over your chest. Explosively push the ball straight up and forward as high as possible, catching it on the rebound. By eliminating the leg drive, this exercise forces the chest, anterior deltoids, and triceps to produce pure, maximum concentric power from a dead stop. It's an effective, low-impact method for enhancing throwing, striking, and pushing power.

34. Alternating Renegade Row with Kettlebell Toss

A fit couple exercises outdoors with kettlebells against a scenic mountain backdrop, showcasing a healthy lifestyle. Photo Credit: Pexels @Anastasia Shuraeva

This move combines upper-body power, rotational stability, and grip strength. Start in a plank position with hands on two kettlebells. Perform a power row with one arm. At the top of the row, explosively throw the kettlebell a few inches into the air and catch it immediately, maintaining perfect plank stability. This brief unstable catch-and-control phase forces the core, lats, and stabilizers to fire maximally and eccentrically absorb the force. It’s an advanced test of anti-rotational core power and dynamic, reactive upper-body strength crucial for contact sports and heavy lifting.

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Move 33 - Medicine Ball Supine Chest Pass: Explosive Pectoral Power

34. Alternating Renegade Row with Kettlebell Toss

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