Medicine Ball Twist & Throw
The Medicine Ball Twist & Throw is a rotational throw against a wall targeting obliques and rotational core, essential for athletic power.
Updated
Introduction
The Medicine Ball Twist & Throw develops rotational power, a fundamental athletic quality in striking, throwing, and racket sports. By throwing a medicine ball against a wall with torso rotation, this exercise targets obliques and rotational core explosively.
Muscles Worked
Internal and external obliques are the primary rotational drivers. The transverse stabilizes. Glutes and hips initiate rotation from the lower body. Pectorals and deltoids propel the ball.
Step-by-Step Execution
- Position: Stand sideways to wall, feet apart, medicine ball held in both hands.
- Loading: Rotate torso away from wall, arms semi-extended.
- Rotation and throw: Pivot hips then torso toward wall, throw ball with power.
- Reception: Catch rebound, absorb and reload immediately.
Recommended HIIT Protocol
- 3 x 10 per side, 45 sec rest.
- Tabata: 20 sec per side, alternate.
Safety
- Rotation starts from hips, not back alone.
- Moderate weight: 3-6 kg for technique, 6-10 kg for power.
Variations
- Overhead rotational throw.
- Seated twist throw.
- Kneeling twist throw.
Target Audience
Suits all levels. Essential for rotational power in sports.
Diagrams and illustrations
Medicine Ball Twist & Throw illustration
Rotational Power exercise targeting Obliques, core.