CORE · CARDIO
Medicine Ball Rotational Throw
An explosive rotational throw that trains power through the hips and trunk.
Primary musclesObliques, Core
Secondary musclesGlutes, Shoulders
EquipmentMedicine ball, Wall
DifficultyIntermediate · Rotation
How to perform
- Stand sideways to a suitable wall with the ball held securely.
- Rotate through the hips and trunk to throw the ball.
- Retrieve safely and repeat on both sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the obliques as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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