SkillIntermediatemedicine ball, wall
Rotational Med Ball Throw
An explosive rotational throw where you hurl a medicine ball against a wall from a hip-rotation pattern. Develops rotational power critical for batting, throwing, and swinging sports.
How to do it
- 1Stand perpendicular to a wall, feet shoulder-width apart
- 2Load the ball at hip height on the side away from the wall
- 3Rotate hips explosively toward the wall, then fire the arms
- 4Release the ball at chest height into the wall, catch the rebound
Common mistakes
- Throwing with the arms only, without hip rotation
- Feet staying planted — the back foot should pivot
- Using a ball that is too heavy, slowing down the movement
Muscles worked
obliquescoreshouldership flexorsglutes
Variations
Easier
Slow rotation without releasing the ball
Harder
Single-leg rotational throw or heavier ball
Used in
Related exercises
Get this exercise in your daily plan
TextFit sends personalized workouts via text. Every exercise is tailored to your goals, equipment, and fitness level.
14-day free trial. No app to download.