Medicine Ball Rotational Throw

About This Exercise

An explosive rotational throw with a medicine ball, releasing into a wall or to a partner. Develops rotational power transfer through the hips, core, and shoulders — directly applicable to swing and throwing sports.

1Setup

Stand sideways to a sturdy wall (or a partner) about 2-3 feet away. Hold a medicine ball with both hands at hip height, arms extended. Feet shoulder-width apart, weight on the balls of your feet.

2Execution

Rotate your hips and torso explosively away from the wall, loading the ball back across your body. Reverse the motion and release the ball into the wall (or to your partner) by snapping your hips through the throw. Catch the rebound (or receive the pass) and repeat. Power comes from the hip drive, not the arms.

Pro Tips

• Hips lead — the ball is the last thing to move
• Stay athletic with knees soft and feet planted
• Throw with maximal intent each rep — quality over quantity
• Long rest between sets to maintain power output