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Medicine Ball Press Jack
Dynamic full-body exercise combining jumping jacks with overhead medicine ball presses to elevate heart rate, build power and endurance, strengthening shoulders, quads, and calves.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Quads
Secondary Muscles
Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Calves
7/10Gastrocnemius, Soleus
Triceps
6/10Lateral Head, Medial Head
Abs
6/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques, Internal Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet together, holding a medicine ball at chest level with both hands, elbows bent.
- Jump feet out wider than shoulders while explosively pressing medicine ball overhead with straight arms.
- Land softly with knees slightly bent, maintaining core tight.
- Jump feet back together while lowering medicine ball to chest level.
- Repeat the coordinated jump and press rhythmically.
Coaching Tips
Form Cues
- Drive through heels
- Extend arms fully
- Keep core braced
- Land with control
Breathing
Inhale as you lower the ball and jump feet in; exhale forcefully as you press overhead and jump out.
Tempo
1-0-1
Range of Motion
Press arms fully extended overhead with feet at least shoulder-width apart; lower ball to chest without arching back.
Safety
Safety Notes
- Avoid if you have knee issues; modify by stepping instead of jumping.
- Engage core to protect lower back.
- Choose appropriate ball weight to maintain form.
Spotting
No spotting required; perform in open space away from obstacles.
Common Mistakes
- Arching lower back during press
- Allowing knees to cave inward
- Using momentum instead of controlled press
- Poor landing impacting knees
When to Avoid
- Knee injuries or pain
- Acute lower back issues
Flexibility Needed
- Full shoulder flexion
- Adequate ankle dorsiflexion for jumping
Build Up First
- Master basic jumping jack
- Proficient overhead press form
Also known as
Med Ball Jack Press, Press Jack with Medicine Ball, Medicine Ball Jack to Press
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