Obliques · Isolation movement
Medicine Ball Rotational Throw
An isolation exercise for the obliques, with the abs and shoulders working too. No equipment needed.
Working range
3–6reps
Progression: manual
- Primary muscle
- Obliques
- Secondary muscles
- Abs, Shoulders
- Equipment
- Bodyweight
- Difficulty
- Beginner
How to perform the Medicine Ball Rotational Throw
- Stand side-on to a solid wall a couple of feet away, holding a medicine ball at waist-to-chest height with both hands.
- Rotate away from the wall, coiling the trunk and shifting the weight into the back hip to load the throw.
- Uncoil explosively, turning the hips and torso toward the wall, and release the ball into it with straight arms.
- Catch or gather the rebound, reset the coil, and complete the reps on one side before turning around to train the other.
Suggested working range: 3–6 reps. Default progression: manual.
Common mistakes
- •Throwing with the arms only instead of coiling and uncoiling the hips and trunk to generate the power.
- •Keeping the feet planted and rigid rather than letting the back hip and foot pivot into the throw.
- •Standing too close or too far from the wall, so the rebound cannot be caught and reset cleanly.
- •Rushing both sides unevenly instead of completing controlled reps on one side before switching.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Medicine Ball Rotational Throw fits into hypertrophy and strength splits that prioritize obliques volume.
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