Medicine Ball Rotational Throw
Muscle Group
Obliques / Core
Equipment
Medicine ball
Difficulty
Intermediate
Rotational throw to develop oblique rotational power.
How to Perform This Exercise
- 1 Position yourself bent at 45 degrees, back flat, knees slightly bent.
- 2 Grasp the bar with the appropriate grip.
- 3 Pull the weight toward your navel while squeezing your shoulder blades together.
- 4 Hold the contraction for a second then release slowly with control.
- 5 Keep your back neutral and avoid using body momentum to cheat.
Common Mistakes to Avoid
- Sacrificing technique to go faster or lift heavier.
- Not bracing the core, reducing stability and movement efficiency.
- Skipping warm-up before explosive movements, increasing injury risk.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Multiple muscle groups
Secondary Muscles
- Core
- Stabilizers
- Postural muscles
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