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How to Do Medicine Ball Rotational Throw — Form, Muscles & Tips

Learn how to do the Medicine Ball Rotational Throw: step-by-step form, muscles worked, medicine ball setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Stand sideways to a wall, holding a medicine ball at hip level.
  2. Rotate away from the wall, then explosively rotate toward it, throwing the ball.
  3. Catch the ball on the rebound or retrieve it and reset.
  4. Perform 10-15 throws per side for 3 sets.