Medicine-Ball Step Behind Rotational Throw
Rotational power! Step, twist, and throw for a full-body workout that builds core strength and coordination. Wall not included.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart, approximately an arm's length away from a solid wall. Hold the medicine ball with both hands close to your body.
2. Step behind with one foot (like a back lunge), rotating your torso toward the wall. This foot should be opposite the hand you will use to throw the ball. As you step, pivot on the ball of your back foot.
3. As you rotate, bring the medicine ball to the outside of your thigh on the same side as the stepping leg, while keeping your arms slightly bent.
4. Quickly reverse the motion by rotating your torso toward the wall and stepping back to the starting position while simultaneously throwing the medicine ball at the wall with force. Try to direct the throw at a height and spot on the wall that allows you to catch the ball on the rebound without moving your feet.
5. Catch the medicine ball with both hands, absorb the impact by slightly bending the knees, and then transfer into the next repetition, stepping behind with the opposite leg and rotating the torso in the opposite direction.
6. Perform the desired number of repetitions, alternating legs and the direction of the throw with each rep.
Remember to engage your core and maintain good form throughout the exercise. Adjust the weight of the medicine ball according to your strength and skill level, and always perform a proper warm-up before practicing explosive movements like this one.
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