Medicine Ball Seated Side Twist Throw (with partner)

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Instructions Preparation With a partner, sit on floor or sit straddled on separate benches. Sit side by side facing opposite directions approximately 2 meters apart. First person holds medicine ball with both hands. Execution First person rotates torso away from partner and pulls medicine ball just behind far hip. First person rotates torso to opposite direction and throws ball to partner. Partner catches ball and executes same sequence. First person catches ball and repeats volley. Continue to exchange ball. When finished, face opposite direction and repeat. Comments Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or time. See Spot Reduction Myth. Also see Medicine Ball Back Seated Twist Throw.

Classification  Utility: Plyometric  Mechanics: Isolated  Force: Pull Force (Articulation) Dynamic Spine (Thoracic, Lumbar) Rotation Shoulder Transverse Flexion / Flexion Transverse Extension / Extension External Rotation Internal Rotation Scapula & Clavicle Protraction Retraction Elbow Extension Static Elbow Flexion