HOW: Grab a weighted ball and stand in front of a sturdy wall. Begin by performing a squat by hinging forward at hips and bending your knees. At the bottom of the squat, push and throw the ball up hitting the wall with both hands as you’re coming up. Catch the ball and immediately go into another squat and rep.
FEEL: You should feel your lower body and shoulder muscles working.
COMPENSATION: Perform the squat and throwing of the ball all in one fluid motion.