Windmill Push-up (on medicine ball)


Utility: Specialized
Mechanics: Compound
Force: Push



Kneel before medicine ball. Place one hand on top of ball and other hand on floor, slightly wider than shoulder width away. Position upper body above both hands with one arm straight on floor and other arm bent with hand on ball. Straighten body with forefeet back away from ball on floor, shoulder width apart.


Keeping body straight, lower body by bending arms until slight stretch is felt in shoulder or chest. Push body up by extending arms. Support upper body weight on medicine ball as hand on floor is raised off of floor. Rotate body, facing toward opposite direction of ball and lift extended arm back and over body. Lower raised arm and body, back down to original position. Repeat. Continue with medicine ball under opposite hand.


Also known as Push-up to Side Plank on Medicine Ball.


Balance can be made less challenging by placing feet further apart. Movement can also be performed with base hand on floor without medicine ball. Begin by performing each component of exercise separately.


Balance can be made more challenging by placing feet closer together. Once this movement is mastered, try more challenging movements depending on training goals. Forefeet can also be placed on elevated platform to increase intensity and to vary angle of exercise.

Force (Articulation)



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