Medicine ball rotational throw
- Intermediate
- Medicine ball
- Unilateral
Start the turn at the hips and release the ball last
Muscles worked
- Primary:
- Core
- Secondary:
- Glutes, Shoulders
How to do it
- Stand side-on to a wall, about a metre away, holding the ball at your far hip.
- Rotate from your hips and back foot and throw the ball hard into the wall.
- Catch it on the rebound, load again and finish the reps before switching sides.
Common mistakes
- Throwing with the arms only, without turning the hips.
- Twisting from the lower back with your feet stuck to the floor.
Tips
- Light ball (3-5 kg) and maximum speed: this is power work, not endurance.
- Low reps (5-8 per side) with full rest so every throw stays fast.