Zirv FitnessStrength exercise
Medicine Ball Rotational Throw
How to do it
- Stand side on to a wall, feet wider than shoulder width, holding a medicine ball at your hip closest to the wall.
- Brace your core and shift your weight onto your back leg as you wind your torso away from the wall.
- Rotate your hips and torso explosively toward the wall, driving the throw with your legs and core.
- Release the ball into the wall at hip height, letting the latissimus dorsi and biceps finish the arm's whipping action.
- Exhale sharply on the release and let your back foot pivot naturally with the rotation.
- Catch or retrieve the rebounding ball and reset your stance before the next throw; avoid twisting only your arms without rotating your hips.
Muscles worked
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Related Core exercises
- Type
- Strength
- Equipment
- Medicine Ball
- Primary muscles
- Core, Latissimus Dorsi, Shoulders
- Measured in
- Reps and weight