Medicine Ball Rotational Throw

Exercise / Abs

Medicine Ball Rotational Throw

The medicine ball rotational throw is a dynamic and explosive exercise that targets the muscles involved in rotational movements, primarily focusing on the core, obliques, hips, and upper back. It is commonly used in strength and conditioning programs for athletes in sports that require rotational power, such as baseball, golf, and tennis.

How to do:

Medicine Ball Rotational Throw

  1. Starting Position: Stand about two to four feet away from the wall, facing it, with a medicine ball held in both hands. Medicine ball (choose an appropriate weight based on your fitness level and goals).
  2. Movement Preparation: Take the medicine ball to your back hip. This initial movement involves a rotation of the torso as you load the ball onto your back hip, preparing for the explosive throw.
  3. Weight Transfer: Transfer your weight from the back hip to the front hip. This dynamic weight shift is a crucial component of generating power in the throw.
  4. Hip Rotation: Rotate your hips explosively as you throw the ball against the wall. The explosive hip rotation is a key element for generating power in this exercise. Emphasize the power generated from the hips, not just the arms.
  5. Catch and Repeat: After the ball rebounds off the wall, catch it with both hands. Take a moment to rest and then repeat the movement.


  • Engage your core throughout the movement to stabilize your spine.
  • Emphasize the transfer of weight from the back hip to the front hip during the movement.
  • Engage your core and focus on generating power through hip rotation.
  • Keep a slight bend in your knees and maintain good posture.
  • The arms serve as an extension of the hip rotation, so avoid relying solely on arm strength.
  • Maintain a controlled and fluid motion, avoiding excessive tension in the neck and shoulders.
  • Perform the exercise in a controlled manner, emphasizing both the throw and the catch.

Medicine Ball Rotational Throw: Benefits

Core Strength:

Engages the muscles of the core, including the rectus abdominis, obliques, and transverse abdominis. Improves core stability and strength, essential for overall functional fitness.

Hip Power Development:

Emphasizes explosive hip rotation, helping to develop power in the hip muscles. Strengthens the glutes and hip abductors, contributing to improved athletic performance.

Enhanced Coordination:

Requires coordinated movement between the upper and lower body. Improves overall coordination, which is beneficial for various physical activities and sports.

Sports-Specific Training:

Mimics the rotational movements seen in sports such as golf, tennis, baseball, and others. Provides sport-specific training for athletes involved in activities requiring rotational power.

Full-Body Workout:

Involves multiple muscle groups, including the core, hips, upper back, and shoulders. Offers a comprehensive and efficient full-body workout in a single exercise.

Explosive Power:

Focuses on explosive movements, aiding in the development of power and speed. Suitable for athletes looking to enhance their ability to generate force quickly.

Caloric Expenditure and Conditioning:

Can be incorporated into high-intensity interval training (HIIT) for cardiovascular benefits. Supports fat loss and conditioning when performed with higher repetitions and intensity.

Improved Posture:

Encourages proper body mechanics and posture during rotational movements. Reinforces good spinal alignment and body awareness.


Adaptable to different fitness levels by adjusting the weight of the medicine ball and the intensity of the throws. Can be performed with various rep ranges to target different fitness goals.

Functional Movement:

Enhances the ability to perform everyday activities involving rotational movements. Improves overall functional fitness, translating into better performance in daily life.

Muscles Worked

Rectus Abdominis
Transverse Abdominis
Hip Abductors/Adductors
Anterior Deltoid
Gluteus Medius
Tensor fasciae latae
Erector Spinae
Medicine Ball Rotational Throw muscles worked 2