# Medicine Ball Rotational Throw

URL: https://heatsy.app/ex/medicine-ball-rotational-throw

Also known as: Med Ball Rotational Throw, Rotational Med Ball Throw, Rotational Medicine Ball Throw, Medicine Ball Side Throw

Body region: Core

## Muscles

- Main: External Oblique, Internal Oblique
- Helps: Pectoralis Major, Latissimus Dorsi, Rectus Abdominis, Gluteus Maximus
- Holds: Erector Spinae, Transversus Abdominis

## Equipment

- Medicine Ball

## Technique

1. Stand sideways to a sturdy wall or partner with feet wider than shoulders, holding a medicine ball at your hip.
2. Rotate away to load the hips and trunk.
3. Explosively rotate toward the wall and throw the ball against it, pivoting the back foot.
4. Catch the rebound with control and repeat before switching sides.

### Cues

- Power comes from the hips; the arms just guide.
- Pick a ball that you can catch safely.

### Common mistakes

- Standing too close or throwing at an unsafe wall.
- Throwing with the arms only.
- Twisting the lower back instead of pivoting the feet.

## Alternatives

- [Medicine Ball Rotational Slam](https://heatsy.app/ex/medicine-ball-rotational-slam)
- [Medicine Ball Woodchop](https://heatsy.app/ex/medicine-ball-woodchop)