Medicine Ball Rotational Throw
Rotate and throw the ball into a wall from the hip, driving power from the trunk and returning under control.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Medicine ball
- Movement
- Core
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the obliques, for when the medicine ball is taken or you want a change.
Questions
- What muscles does the Medicine Ball Rotational Throw work?
- The Medicine Ball Rotational Throw mainly works the obliques and abs.
- What equipment do you need for the Medicine Ball Rotational Throw?
- A medicine ball.
- How many sets and reps of the Medicine Ball Rotational Throw?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Medicine Ball Rotational Throw?
- Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.
Program it for your clients
Coaches add the Medicine Ball Rotational Throw to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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