Medicine Ball Step Behind Rotational Throw

How to do it

Stand side-on to a wall holding a medicine ball at waist height with both hands. Step your back foot behind and across to load your hips, then explosively reverse the step, rotate through your trunk, and throw the ball hard into the wall. Catch the rebound, reset, and repeat, keeping each throw fast and powerful.

1. 1Power building in your hips and obliques as you load the step behind
2. 2An explosive rotation driving the throw through your trunk
3. 3Your whole body turning together rather than just your arms

Common mistakes

• ×Throwing with your arms only and no hip rotation
• ×Rounding or twisting your lower back instead of rotating through the hips
• ×Going slow; each throw should be explosive

Muscles worked

The medicine ball step behind rotational throw mainly works the obliques, with the upper abs, lower abs, glutes, lats, lower back, quads, hamstrings, and front delts assisting.

• ObliquesPrimary
• Upper AbsSupport
• Lower AbsSupport
• GlutesSupport
• LatsSupport
• Lower BackSupport
• QuadsSupport
• HamstringsSupport
• Front DeltsSupport
• TricepsMinor
• ForearmsMinor
• Mid ChestMinor
• Upper TrapsMinor
• Mid TrapsMinor
• CalvesMinor
• Side DeltsMinor
• AdductorsMinor
• Hip FlexorsMinor