Medicine Ball Rotary Throw

Muscles worked

Setup

1. Stand perpendicular to a solid wall, approximately 3-5 feet away, with feet slightly wider than shoulder-width apart.
2. Hold the medicine ball with both hands at waist height, keeping a slight bend in your knees and a neutral spine.
3. Position your body so your lead shoulder is facing the target wall.

How to do it

1. Shift your weight onto your back leg, rotating your torso away from the wall to 'load' your hips and obliques.
2. Exhale sharply and explosively rotate your hips and torso toward the wall, pivoting your back foot to drive the movement.
3. Release the ball with maximum force against the wall, following through with your arms toward the target.
4. Catch the ball on the rebound with soft hands and immediately reset to the starting position.

Form checklist

• Pivot the back foot ('squash the bug') to protect the knee and maximize hip drive.
• Keep the core braced and chest up throughout the entire rotation.
• Ensure the power is generated from the legs and hips rather than just pulling with the arms.
• Maintain a slight bend in the elbows to absorb the catch and avoid joint strain.

Pro tips

• Focus on the 'ground-up' force transfer: push the floor away with your back foot to initiate the rotation.
• Maintain a stiff core during the release to ensure all the energy from your legs is transferred into the ball.

Make it harder

• Increase the weight of the medicine ball or stand further from the wall to require more explosive force.
• Incorporate a 'crow hop' or lateral shuffle toward the wall before the throw to increase momentum and difficulty.

Frequently asked

What muscles does the medicine ball rotary throw work?

The medicine ball rotary throw primarily targets the deltoids, glutes, obliques, pectorals, and quadriceps, and also works the erector spinae, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the medicine ball rotary throw?

The medicine ball rotary throw uses medicine ball.

Is the medicine ball rotary throw good for beginners?

The medicine ball rotary throw is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Medicine Ball Step Behind Rotational ThrowIntermediate · abs, deltoids, glutes, obliques, pectorals, and quadriceps
• Right Cross Hook Kick KickboxingAdvanced · abs, deltoids, glutes, hamstrings, obliques, pectorals, and quadriceps
• Side Punch With Opposite Leg LiftIntermediate · abs, calves, deltoids, glutes, obliques, pectorals, and quadriceps