Step Behind Rotational Medicine Ball Throw Exercise - How To Video & Tips
Try this exercise
Obliques
Medicine Ball
Intermediate
Rotation
Abs, Shoulders
The no counter movement rotational med ball throw builds explosive rotational power and core strength. It trains your obliques to generate maximum force without momentum.
1. Stand sideways to a wall holding a medicine ball at chest height with both hands 2. Keep feet shoulder-width apart and engage your core throughout the no counter movement rotational med ball throw 3. Rotate your torso explosively toward the wall without any preparatory movement backward 4. Release the ball at full extension, throwing it hard into the wall 5. Catch the ball on the rebound and reset for the next no counter movement rotational med ball throw rep
• Keep your hips facing forward during the no counter movement rotational med ball throw to isolate your core • Start each rep from a complete stop with no backward wind-up motion • Throw with maximum force to get the most benefit from this no counter movement rotational med ball throw • Keep your arms extended but not locked throughout the movement
• Using a counter movement or wind-up defeats the purpose of the no counter movement rotational med ball throw • Rotating the hips too much reduces core activation during the no counter movement rotational med ball throw • Throwing with half effort won't build the explosive power this exercise develops
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your obliques 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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