Rotational Medicine Ball Throw

Rotational Medicine Ball Throw is a power – throw using hip and torso rotation exercise involving Obliques, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Obliques, Gluteus maximus
Secondary muscles: Anterior deltoid, Core muscles
Exercise type: Power – throw using hip and torso rotation

Exercise technique

Position
Stand side-on to a wall with feet shoulder-width apart.
Ball position
Hold the ball with both hands beside the hip farthest from the wall.
Preload
Turn your hips and chest slightly away from the wall to load the rear leg.
Rotate
Pivot on your rear foot and open your hips toward the target.
Throw
Transfer hip movement through your torso and arms, releasing the ball toward the wall in a horizontal arc.
Follow through
Let your rear heel turn and remain balanced over your feet after the throw.
Repeat
Collect the ball under control, return to the side-on stance and work both directions.

Key technique points

Initiate rotation from your hips.
Allow your rear foot to pivot.
Prepare with the ball close to your torso.
Keep the throwing line clear.
Do not twist only through your lower back.
Control throws on each side separately.

Common mistakes

Locking the foot

Do not pin your rear foot to the ground while rotating your pelvis.

Turning only through the lower back

Do not concentrate rotation in your lower back by excluding your hips and feet.

Swinging the arms early

Do not throw before generating leg drive.

Losing balance

Do not fall toward the wall after throwing.

Excessive backswing

Do not extend the preload into a torso rotation you cannot control.

Unprepared for the rebound

Do not wait with hands lowered in the returning ball path.

Frequently asked questions