Medicine Ball Rotational Throw
A side-on, explosive rotational throw of a medicine ball into a wall. Develops rotational power through the hips and trunk.
Primary muscles
- Obliques
- Glutes (Gluteus Maximus)
- Transverse Abdominis
Secondary muscles
- Abs (Rectus Abdominis)
- Front Delts
- Chest (Pectoralis Major)
- Adductors
- Sets
- 3–4
- Reps
- 5–8 per side
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand side-on to a solid wall about 1-2 m away, feet shoulder-width apart, holding the ball at hip height.
Rotate away from the wall, loading your back hip.
Drive the back hip towards the wall, letting the torso and arms follow.
Release the ball explosively into the wall at about chest height.
Catch the rebound, reset, and repeat before switching sides.
Breathing: Exhale forcefully on the throw.
Coaching tips
Hips lead, arms follow
Pivot the back foot
Throw through the wall
Common mistakes
Throwing with the arms only
Not pivoting the back foot
Using too heavy a ball
Safety notes
Use a sturdy wall and a ball designed for wall throws.
Pivot the back foot to avoid twisting the knee.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.