Medicine Ball Rotational Throw
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Medicine Ball
HOW TO PERFORM
- Stand SIDE-ON to a wall, a few feet away, holding the ball at waist height in both hands.
- Load by rotating away from the wall, letting the back hip turn and the weight settle into the back foot.
- Throw across the body into the wall, pivoting the back foot and turning the hips through first.
- Catch or retrieve, and finish the reps before switching sides.
FORM TIPS
- The hips lead and the arms follow. Throwing with the arms alone is the whole thing this drill exists to correct.
TARGET MUSCLES
Primary
- Shoulders
- Abs
- Obliques
Secondary
- Chest
- Lats
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.