Core · Bodyweight

Rotational Medicine Ball Throw

Intermediate

Against wall or to a partner. Rotate from hips. Develops rotational power for throwing, striking, and swinging sports.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
Stand sideways to wall, feet shoulder-width
Ball at hip level, hips loaded away from wall
Weight on back foot
2
Finish Pose
Rotate hips aggressively toward wall
Arms follow the hip rotation
Release ball into wall aggressively
Training Cues
✓Power comes from the hips — not the arms
✓Hip rotation leads, then core, then arms
✓Be explosive
Watch For This
✕
Arms leading the rotation
✕
Not loading the back hip
✕
Standing too close to wall

💪 Primary Muscles

● PRIMARY
1/5
Obliques

Obliques

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Primary
ObliquesGluteus Maximus
Secondary
Pectoralis MajorAnterior DeltoidLatissimus Dorsi
Stabilizers
Transverse Abdominis

Pro Tip

The hip-to-core-to-arm sequence mirrors every throwing, striking, and swinging motion in sport.

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