Library
front 
back
Medicine ball rotational throw
PlyoRotationDifficulty ★★GymCourtHome / bodyweightTennisPower
6 MET
≈ 75 kcal per 10 min at 75 kg
How to do it
- Stand side-on to a wall, ball at your hip.
- Load the back hip, then rotate and throw explosively into the wall.
- Catch and reset.
Coaching cues
- Hips lead, hands follow
- Like a forehand
Common mistakes
- Throwing with the arms only
Muscles worked
- Obliques
- Core
- Glutes
- Shoulders
- Chest
Primary: Obliques, Core · Secondary: Glutes, Shoulders, Chest
Equipment
Medicine ball