Setup and loading
3-6 kg medicine ball. Stand sideways to a sturdy wall, 1-2 meters away.
How to do the medicine ball rotational throw step by step
- Sideways to the wall, feet shoulder-width apart and knees slightly bent.
- Bring the ball to your back hip, hinging slightly at the hips.
- Rotate, starting from your hips and back foot, and throw the ball into the wall.
- Catch it, reset, and repeat. Finish all reps and switch sides.
Form cues
- Your hips turn before your arms
- Your back foot pivots
- Every throw at maximum intent
Common mistakes
- Throwing with your arms only
- Ball too heavy and slow
- Chaining reps without resetting
Advertisement
Sets and reps for your goal
Power
4 x 6-8 per side · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 3
Sports it suits
Gear for this exercise
- Medicine ball3-6 kg (6-13 lb) for power throws.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement