20 Exercises To Look and Move Like an Athlete

Build a better body fast with these exercises backed by modern research.

Med Ball Rotational Throws

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Who wants to build explosive rotational strength while letting off some steam in the process?

I know I do, which is why I include Med Ball Rotational Throws in my program.

This movement trains the core, which includes muscles like your abs, obliques, low back extensors, hip flexors and glutes, to efficiently transfer force between the upper and lower body. This is why you see elite athletes, such as baseball hitters or tennis players, rotate explosively through their hips and torso when making contact with a ball.

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Who wants to build explosive rotational strength while letting off some steam in the process?

I know I do, which is why I include Med Ball Rotational Throws in my program.

This movement trains the core, which includes muscles like your abs, obliques, low back extensors, hip flexors and glutes, to efficiently transfer force between the upper and lower body. This is why you see elite athletes, such as baseball hitters or tennis players, rotate explosively through their hips and torso when making contact with a ball.

How to Perform Med Ball Rotational Throws

  • Assume athletic stance perpendicular to a wall with feet shoulder-width apart, far enough away so you can safely catch the ball on the rebound
  • Bring ball down towards outside hip
  • Explosively rotate through core and throw med ball at wall
  • Maintain tight abs and stable lower body during rotation
  • Receive med ball and continuously repeat for specified reps
  • Switch sides

Sets/Reps: 2-4×4-6 each side


Topics: STRENGTH TRAINING | BUILD MUSCLE | GET FASTER | FUNCTIONAL TRAINING | GET IN SHAPE | GETTING STRONGER