To perform Med Ball Thrusters, start standing with the med ball close to your chest. Initiate the movement by bending at the hips and knees, lowering yourself into a squat position. Be sure that your knees track the middle of your feet (don’t allow your knees to move too far forward, inward or outward, they must remain above the second toes of your feet throughout the movement). Next, stand up again, pushing your heels into the ground and trying to maintain a straight back until you are standing tall again at which point you must push the med ball above your head extending the elbows and straightening the body. Return to the starting position.