Core · Medicine Ball
Medicine Ball Rotary Throw
How to do the medicine ball rotary throw, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Stand side-on to a wall holding a medicine ball at your hip. Rotate explosively through your hips and trunk, whipping the ball into the wall, then catch the rebound and reload. Drive the power from your hips and obliques, not your arms.
- 1Your hips and obliques snapping the rotation through the throw
- 2Your back foot pivoting as the power transfers up
- 3A fast catch-and-reload that re-coils the trunk
Common mistakes
- Throwing with your arms instead of rotating your hips
- Keeping your feet flat instead of pivoting the rear foot
- Rotating only your shoulders while your hips stay locked
Muscles worked
The medicine ball rotary throw mainly works the obliques, with the upper abs, lower abs, glutes, forearms, lats, lower back, quads, and front delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- ForearmsSupport
- LatsSupport
- Lower BackSupport
- QuadsSupport
- Front DeltsSupport
- TricepsMinor
- Upper ChestMinor
- Mid ChestMinor
- Upper TrapsMinor
- HamstringsMinor
- CalvesMinor
- Side DeltsMinor
- Internal RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the medicine ball rotary throw for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.