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Medicine Ball Rotational Throw

Medicine Ball Rotational Throw

The Medicine Ball Rotational Throw is a dynamic and powerful exercise that engages the entire body, especially the core, shoulders, and hips. This exercise is perfect for athletes, gym-goers, or anyone looking to improve their functional strength and explosive power. To perform the Medicine Ball Rotational Throw, you'll need a medicine ball of appropriate weight. Stand with your feet hip-width apart, hold the medicine ball with both hands in front of your chest, and maintain a slight bend in your knees. Engage your core and keep your back straight throughout the exercise. With a forceful and explosive movement, rotate your torso to one side, while simultaneously swinging the medicine ball across your body. Be sure to fully engage your hips and shoulders in the movement. As you rotate, unleash the power and throw the medicine ball diagonally across your body, extending your arms fully. The rotational action of this exercise mimics real-life movements, such as swinging a golf club or throwing a ball, making it a functional exercise that can enhance sports performance. As you progress, you can increase the weight of the medicine ball to challenge your muscles further. Remember to maintain control throughout the exercise, and always perform it in a spacious area, preferably with a sturdy wall or partner to catch the ball. Start with a few sets of 8-10 repetitions per side, and gradually increase as your strength and technique improve. Incorporating the Medicine Ball Rotational Throw into your workout routine can help improve your power, stability, and rotational strength, leading to enhanced athletic performance and overall fitness.


  • Stand with feet shoulder-width apart and knees slightly bent.
  • Hold a medicine ball with both hands at chest level, keeping elbows slightly bent.
  • Rotate your torso to one side, pivoting on the back foot and allowing the medicine ball to follow the movement.
  • Explosively rotate your torso in the opposite direction, using your core muscles to generate power.
  • Release the medicine ball and follow through with the throwing motion.
  • Catch the medicine ball if you have enough space, or let it bounce off a wall or partner if available.
  • Repeat for the desired number of reps, then switch sides.
  • Focus on maintaining good form throughout the exercise, using your core and upper body to generate power rather than relying solely on your arms.

Tips & Tricks

  • 1. Warm up properly before performing the medicine ball rotational throw to prepare your muscles and joints for the exercise.
  • 2. Master your form and technique to maximize the effectiveness of the exercise and prevent injury. Focus on generating power from your core and utilizing the rotational movement.
  • 3. Start with a lighter medicine ball and gradually increase the weight as you become more comfortable and proficient with the exercise.
  • 4. Engage your core throughout the movement to stabilize your body and increase power output.
  • 5. Incorporate rotational exercises into your overall workout routine to improve your overall rotational power and performance.
  • 6. Don't rush the movement. Focus on a controlled and explosive motion, utilizing your full range of motion.
  • 7. Breathe properly during the exercise, exhaling forcefully as you throw the medicine ball and inhaling as you prepare for the next rep.
  • 8. Use proper footwear and have a firm, stable footing to enhance your balance and stability during the exercise.
  • 9. Rest and recover adequately between sets to maintain optimal performance and prevent fatigue-related injuries.
  • 10. Stay hydrated and fuel your body with proper nutrition to support muscle growth and recovery.

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