Medicine Ball Side Throw

How to do it

1. Stand side-on to a solid wall, feet shoulder-width apart, holding a medicine ball with both hands at hip level, knees slightly bent.
2. Rotate the hips and shoulders away from the wall to load the throw, keeping the ball drawn in close to the torso.
3. Drive through the hips and rotate explosively toward the wall, extending the arms to release the ball just below chest height.
4. Let the lats drive the arms across the body during the rotation while the biceps keep a firm grip on the ball through the release, rather than muscling the throw with the shoulders alone.
5. Catch the ball on the rebound and absorb the impact by rotating back into the loaded position for the next throw.
6. Exhale sharply on the release and keep the rotation coming from the hips, not just the arms, which is the most common fault.

Muscles worked

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