Obliques · Compound movement
Medicine Ball Rotational Throw
A compound exercise that targets the obliques with secondary work in abs, shoulders. Performed with bodyweight.
Primary muscle
Obliques
Secondary muscles
Abs, Shoulders
Equipment
Bodyweight
Difficulty
Advanced
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 a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Medicine Ball Rotational Throw fits naturally into hypertrophy and strength splits that prioritize obliques volume.
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