HOW: In a standing position, hold onto a medball with both hands. Have a small bend in your knees and a slight forward hinge in your hips and upper body. Bring the ball to your chest. Push the ball to the ground with both hands similar to a bench press motion.
FEEL: You should feel your pec muscles working while throwing the ball.
COMPENSATION: Keep your back flat, don’t round it as you throw the ball. Keep your body still, only allow the movement of your arms throwing the ball.