Medicine Ball Alternating Side Rotation Throw (against wall)

Medicine Ball Alternating Side Rotation Throw


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Trunk Rotation
Intensity: Medium



Stand with side of body facing wall with feet shoulder width apart. Hold medicine ball at waist level.


Squat down and position ball to side of far hip by rotating shoulders and slightly bent arms away from wall. Quickly rotate torso toward wall driving with legs, hip, waist, and far arm in a slightly upward angle. Release ball so it hits wall approximately head height. Quickly step far foot forward so body faces wall with feet approximately shoulder width apart. Catch ball and immediately step opposite leg back so other side faces wall. Repeat.


Start slow and gradually increasing speed. Perform prescribed repetitions or for time. See Spot Reduction Myth.

Force (Articulation)



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