Set-up: Stand sideways about 3–5 feet from a sturdy wall, feet shoulder-width apart, knees slightly bent. Hold the medicine ball with both hands at waist or chest height. Engage your core, keep your chest up, and shoulders relaxed.
Movement: Load the throw: rotate your torso away from the wall, bringing the ball back toward your rear hip. Allow your back foot to pivot naturally for full-body rotation. Your hips and shoulders should rotate together (avoid just using your arms).
Explosively rotate your hips, torso, and shoulders toward the wall. Release the medicine ball with force, aiming at chest or waist level on the wall. Follow through with your arms after the throw. If the ball rebounds cleanly and you’re quick, catch it and go right into the next rep. Otherwise, retrieve the ball and reset.
Emphasis: Use your full body—not just arms. Keep the core tight and stable. Focus on speed and control, not just brute strength.
