Explosive power · Upper-body & rotational power · Intermediate · ~4 min

Rotational medicine-ball throw

Trains the hips-to-trunk-to-arms sequence used in powerful overhead strokes.

▶ How To Do A STANDING MEDICINE BALL ROTATIONAL THROW AGAINST A WALL | Exercise Demonstration Video — Live Lean TV Daily Exercises (YouTube)

More videos: Standing Med Ball Rotational Throw - Viking Strength Systems (Viking Strength Systems) · How to Properly Execute Rotational Med Ball Throws | CrossFit Invictus (CrossFit Invictus)

Starting position

Stand side-on to a solid masonry wall, 2–3 m away, holding a medicine ball at the hip.

How to do it

1. Load the back hip.
2. Rotate hips then trunk and throw the ball into the wall.
3. Catch the rebound or let it drop; reset.

Technique cues

• Hips lead, arms follow
• Throw through the wall

Common mistakes

• Throwing only with the arms
• Twisting the spine without the hips

Easier

Lighter ball, slower tempo.

Harder

Step into the throw.

Safety

• Use a solid wall (no windows or plasterboard) and a non-bouncing ball if space is tight.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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