Medicine Ball Side Twist Throw (with partner)

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Instructions Preparation Stand side by side throwing distance apart facing same direction as partner. Position feet wider than shoulder's width apart. First person holds medicine ball with both hands slightly away from body with arms slightly bent. Partner turns torso toward first person ready to receive ball. Execution First person rotates upper body with medicine ball completely away from partner. Then he immediately rotates upper body toward partner and releases ball. Partner catches ball and executes same sequence by rotating completely away then back toward first person. 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 for time. See Spot Reduction Myth. Also see Medicine Ball Seated Twist Throw.

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