Kneeling Rotational Throw

About This Exercise

A half-kneeling rotational throw that eliminates lower-body involvement, isolating thoracic and core rotation. Helps isolate trunk rotation by reducing the contribution of leg drive. Distinct from any standing rotational throw.

1Setup

Set up perpendicular to a sturdy wall (or partner) in a half-kneeling position — trail-side knee on the floor (use a pad), lead-side foot flat on the floor with knee bent at 90 degrees. Spine tall, hips square. Hold a medicine ball at the trail-side hip with both hands.

2Execution

Drive the rotation through the trunk (not the hips, since the kneeling stance restricts hip drive). Throw the ball horizontally toward the wall, releasing at the lead-side. Catch the rebound, reset to the trail-side, and repeat. Complete all reps on one side, then switch the kneeling-leg setup for the other side.

Pro Tips

• Kneeling stance restricts the hip drive on purpose — feel the work in the trunk and obliques
• Spine tall throughout — do not collapse forward
• Use a moderate weight (6-10 lb) — too heavy and the stimulus shifts back to whole-body
• For golfers: helps isolate trunk rotation by reducing leg drive