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"T-Stabilization" Medicine Ball Push-Up

[Up & Down Positions To Be Posted]

"T-Stabilization" Med Ball Push-Up (Left Side Rotation)
"T-Stabilization" Med Ball Push Up (Right Side Rotation)

  1. Assume "Narrow Hand Push-Up" position on top of med ball but with slightly wider feet; hands are under shoulders.

  2. Body should be in straight line "plank" position from heels to shoulders.

  3. Lower body while maintaining plank posture until chest is close to med ball.

  4. Keep core braced and strong as you lift to preserve plank position and take excessive pressure off low back.

  5. As you press up, use your core to rotate one side of trunk up until arm is straight up while keeping good bridge alignment, stabilize movement, then return to down position for the next push-up.

  6. Continue by alternating left to right.

Exercise Figure Tips: Performing T-Stabilization on a med ball is extremely challenging for shoulder and core stability plus transverse rotation training.  The ball is NOT stable, so if you can't T-Stabilize with hands on ground then you have no business on the med ball.

  • Warning: If you have wrist problems I don't recommend this exercise. Be extremely careful to keep hand on top of ball. You'll have to do a lot of stabilizing with the bracing shoulder to keep the ball under your hand as you move around.

*Note: This exercise is intended for "competitive athletes" only.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2-22-04)

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