Medicine Ball Rotational Throw

Setup & Positioning

• Stand sideways to a sturdy wall or partner about 3–5 feet away.
• Hold a medicine ball at your waist with both hands.
• Feet slightly wider than shoulder-width, knees soft, core engaged.

Key point: “Power comes from your legs and hips, not just your arms.”

Execution

1. Rotate your torso away from the wall, loading your back hip while keeping the ball close to your body.
2. Explosively rotate your hips and torso toward the wall, releasing the ball into the wall at chest height.
3. Allow your back foot to pivot naturally during the rotation for hip drive.
4. Catch or retrieve the ball and repeat for the desired reps before switching sides.

Where You Should Feel It

• Obliques and rotational core muscles
• Glutes and hips generating power
• Shoulders transferring force through the throw

Where You Shouldn’t Feel It

• Lower back strain from twisting without hip rotation
• Shoulder discomfort from overreaching
• Knee pain from locking out the legs

Breathing

"Exhale explosively as you throw, inhale as you reset."

Common Mistakes to Avoid

1. Using only the arms – Drive from the ground up through the hips.
2. Twisting only at the spine – Let the hips pivot to protect the lower back.
3. Throwing without control – Maintain good form even during explosive movement.
4. Standing too close or far from the wall – Keep a consistent distance for proper mechanics.