Medicine Ball Step Behind Rotational Throw
Description
The medicine ball step behind rotational throw uses a step behind footwork pattern to load the hips before rotating and slamming the ball into a wall. The motion builds rotational power for athletic performance.
Equipment Required
Medicine Ball Step Behind Rotational Throw Instructions
- Stand sideways to a sturdy wall holding a medicine ball at chest height.
- Set up a few feet from the wall.
- Step the back foot behind the front foot to load the back hip.
- Brace the core and rotate the torso away from the wall.
- Drive the back hip and shoulder forward toward the wall.
- Release the ball and throw it into the wall with force.
- Catch the ball off the rebound or pick it back up.
- Reset and repeat for all reps then switch sides.
Medicine Ball Step Behind Rotational Throw Form & Visual
Medicine Ball Step Behind Rotational Throw Benefits
- Builds rotational power through the hips and core.
- Step behind footwork loads the back hip.
- Trains athletic rotation for sport.
- Improves total body coordination.
- Carryover to throwing and swinging sports.
- Develops oblique and core strength.
Medicine Ball Step Behind Rotational Throw Muscles Worked
- Obliques
- Rectus abdominis
- Gluteus maximus
- Latissimus dorsi
- Anterior deltoid
Medicine Ball Step Behind Rotational Throw Variations & Alternatives
- Med Ball Rotational Throw
- Med Ball Slam
- Pallof Press
- Russian Twist
