Medicine Ball Horizontal Smash
The Medicine Ball Horizontal Smash targets your core and upper body strength. You perform this exercise by smashing a medicine ball horizontally against a wall or a solid surface.
- Stand with your feet shoulder-width apart, holding the medicine ball with both hands.
- Engage your core and rotate your torso to one side.
- Forcefully swing the ball across your body towards the wall, using your core and arms.
- Catch the ball on the rebound and repeat on the opposite side.
How to perform the Medicine Ball Horizontal Smash
- Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Horizontal Smash using your medicine ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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