Zirv Fitness
Strength exercise

Medicine Ball Side Toss (Partner)

How to do it

  1. Stand sideways to your partner with feet shoulder-width apart, holding the medicine ball at your hip farthest from your partner.
  2. Brace the core and rotate your hips and torso away from your partner to load the toss.
  3. Rotate explosively back through the hips and torso, releasing the ball across your body toward your partner at waist height.
  4. Catch your partner's return toss on the same side, absorbing the ball back to the loaded hip position before the next rep.
  5. Exhale as you rotate into the release and inhale as you receive the ball back from your partner.
  6. Keep the feet planted and let the rotation come from the hips and core rather than the arms, since arm-only tossing is the common fault.

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
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Core exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Medicine Ball
Primary muscles
Core, Shoulders
Measured in
Reps and weight