Medicine Ball Side Twist Throw (against wall)

Classification

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

Instructions

Preparation

Stand with side of body facing wall. Position feet wider than shoulder's width apart with knees and hips slightly bent. With both hands, hold medicine ball to front side of hip furthest from wall.

Execution

Rotate body while extending and rotating foot furthest from wall so far leg turns toward wall with foot extended. At same time, rapidly extend arms upward toward wall. Throw ball against wall at slightly upward angle. Catch ball on rebound. Turn body to original position and return medicine ball to far side of hip. Immediately repeat movement.

Comments

Perform prescribed repetitions or for time. See Spot Reduction Myth regarding spinal rotation.

Force (Articulation)

Dynamic

Static

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