Medicine Ball Pullovers are designed to produce power through trunk hip connectivity. The exercise uses ballistically generated momentum in conjunction with hip and trunk synergy to move the center of mass to a proximity over the base of support for the upward rise. Enough mass must be displaced forward or the exercise technique will fail. The movement sequence encourages an athletic top-down energy transfer whereas the down-up closed chain stance and its variances enhance coordination and dynamic balance. The exercise promotes athletic performance, while improving the anterior kinetic chain. MB pullovers are an ideal exercise for improved movement efficiency, but can be used in an integrated program for total body conditioning as seen in functional based metabolic training as well as conditioning programs that address athletic performance.