Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Digital Products

If you are looking to purchase an eBook, online video, or online courses please press continue

Booktopia Logo

Purchase Print Products

Human Kinetics print books are now distributed by Booktopia Publisher Services throughout Australia/NZ, delivered to you from their NSW warehouse. Please visit Booktopia to order your Human Kinetics print books.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.


Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback IconFeedback

Medicine Ball Single-Arm Push-Off

This is an excerpt from Functional Training by Juan Carlos Santana.

Details and Benefits

  • Intermediate to advanced push-up progression of the bodyweight push-up, plank, and single-arm eccentrics; great lead-in to any single-arm plank or push-up variation
  • Develops pushing power and the diagonal anterior core musculature used by combative athletes and football players


Starting Position

  • Stabilize the body in a plank position with the right hand on the floor and the arm extended. The left hand is on top of a medicine ball with the arm flexed (figure 5.7a).
  • Make sure your shoulders are parallel to the ground at all times.


Movement

  • Flex the elbows to perform a push-up on the right side of the ball, keeping the core tight, the body straight, and the shoulders parallel to the ground at all times (figure 5.7b).
  • Once the left elbow has flexed to 90 degrees, push up until the extended right arm lifts off the ground and the left arm performs a lock-out on the ball in the three-point position (figure 5.7c).
  • Lower your body using only the left hand until the right arm touches the ground and proceed to lower into the two-arm push-up.
  • Repeat the single-arm push-off on the left arm for desired repetitions.
  • Perform on both arms.


Figure 5.7 MB single-arm push-off: starting position; lower body to ground; push up until right arm is off the ground and left arm is locked out.

Figure 5.7 MB single-arm push-off: starting position; lower body to ground; push up until right arm is off the ground and left arm is locked out.

Figure 5.7 MB single-arm push-off: starting position; lower body to ground; push up until right arm is off the ground and left arm is locked out.
MB single-arm push-off: (a) starting position; (b) lower body to ground; (c) push up until right arm is off the ground and left arm is locked out.

Learn more about Functional Training.