FlexMedicine Ball Rotational Throws
Muscles worked
- External Oblique
- Internal Oblique
- Transverse Abdominis
- Gluteus Maximus
- Gluteus Medius
- Anterior Deltoid
- Pectoralis Major (Sternal Head)
- CategoryCore
- Default target3 sets × 6–10 reps per side
- EquipmentMedicine Ball
- Movement patternCore
- Training stylesHIIT, Hybrid
- LevelBeginner-friendly
Technique
Setup
Stand side-on to a sturdy wall, an arm's length or two away, with feet shoulder-width and knees soft. Hold a medicine ball at the hip farther from the wall and brace your core.
Movement
Load your back hip, then rotate explosively through your hips and torso, pivoting your back foot, and throw the ball into the wall at chest height. Catch it on the rebound and reset. Finish the set, then switch sides.
Form Tip
The power starts in your hips, not your arms; pivot your back foot so your hips can turn, or the rotation gets forced through your lower back.
Increase Difficulty
Use a heavier ball, or catch and throw continuously without resetting.
Decrease Difficulty
Use a lighter ball and pause to reset between throws.