Strength & Stability
Medicine Ball Rotational Throw
Develops explosive power in the core and hip muscles. Improves coordination and power transfer in rotational movements.
- explosive power
- rotation
- core
- medicine ball
Instructions
How to do it
Stand sideways to a sturdy wall in an athletic stance. Bring the medicine ball to your back hip, then powerfully throw it against the wall using an explosive rotation of your hips and torso.
Dosage
3 x 6–8 repetitions per side
Important
Use a light ball and prioritize clean technique over speed or power.
Common mistakes
- Throwing only with the arms
- Losing core tension
- Unstable base or incorrect foot position
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.