Medicine ball rotational throw

The medicine ball rotational throw is an explosive exercise targeting the abdominals, including the obliques, as well as the hips and upper back. It involves standing sideways to the wall and twisting the torso to hurl a medicine ball into the wall, then catching the ball on the ricochet. It can be performed for lower reps with a focus on power, or for higher reps with a focus on fat loss and conditioning.


  1. Works the entire core, including the abdominals and obliques
  2. Teaches hips, core, and upper body to coordinate muscular action
  3. Great carryover to rotational sports

Medicine ball rotational throw Images


Medicine ball rotational throw Instructions

Medicine ball rotational throw muscle diagram
  1. Stand with your side several feet away from a wall. Hold a medicine ball with both hands in an athletic stance. This will be your starting position.
  2. Begin by rotating your shoulders away from the wall winding up in preparation for the throw. Immediately reverse direction, turning your shoulders and releasing the ball against the wall as fast as you can.
  3. Receive the ball on the bounce and repeat the exercise for the desired number of repetitions.