Medicine Ball Rotational Throw

Medicine Ball Rotational Throw


This exercise involves throwing a medicine ball while rotating the torso, which targets the core muscles and improves rotational power and stability. It can be done standing or kneeling and with various weights and repetitions.

Muscle Group

Equipment Required

Medicine Ball Rotational Throw Instructions

  1. Stand with your feet shoulder-width apart and hold a medicine ball with both hands at chest level.
  2. Rotate your torso to the right, shifting your weight onto your right foot.
  3. As you rotate, bring the medicine ball across your body to your right side.
  4. Quickly rotate your torso to the left, shifting your weight onto your left foot.
  5. As you rotate, throw the medicine ball across your body to your left side, using your core muscles to generate power.
  6. Catch the medicine ball as it comes back to your chest and repeat the exercise for the desired number of repetitions.

Medicine Ball Rotational Throw Form & Visual

Medicine Ball Rotational Throw

Medicine Ball Rotational Throw Benefits

  • Improves rotational power and explosiveness
  • Targets the core muscles, including the obliques and transverse abdominis
  • Enhances sports performance, particularly in sports that require rotational movements such as golf, tennis, and baseball
  • Increases upper body strength and stability
  • Can be modified for different fitness levels and goals
  • Provides a full-body workout, engaging multiple muscle groups at once
  • Can be done with a partner or against a wall for added resistance
  • Improves coordination and balance
  • Can be incorporated into a HIIT or circuit training routine for added cardiovascular benefits

Medicine Ball Rotational Throw Muscles Worked

  • Abdominal muscles (rectus abdominis, obliques)
  • Shoulder muscles (deltoids)
  • Back muscles (latissimus dorsi)
  • Arm muscles (triceps, biceps)
  • Leg muscles (quadriceps, glutes)

Medicine Ball Rotational Throw Variations & Alternatives