Medicine Ball Rotary Throw
This exercise develops rotational core power and force production for athletic rotational movements.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand sideways to a wall about 1–2 meters away and hold a medicine ball with both hands in front of your chest.
- 02
Take a stable, shoulder-width stance, bend your knees slightly, and brace your core while keeping your chest up.
- 03
Rotate your torso and hips under control away from the wall, keeping your hands moving with your body so your lower back does not arch.
- 04
Explosively rotate toward the wall and throw the medicine ball sideways into the wall, releasing it at the end of the movement.
- 05
Catch the ball on the rebound, absorb the force with your legs, and return to the starting position before the next rep.
How to get started at the gym
§ 03 · SisuLiftMedicine Ball Rotary Throw is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsInitiate the rotation from your hips and legs, letting your hands follow the movement. Keep your core braced throughout and stop the set if your lower back starts to compensate.
This exercise develops rotational core power and force production for athletic rotational movements.
More exercises: Abs
§ 05 · Same muscles
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