Medicine Ball Side Throw

The medicine ball side throw increases rotational power and strength in the upper body and through the core with an emphasis on the obliques. The exercise also improves shoulder and hip mobility.


  1. 6077_A
    Standing tall next to a wall, your feet shoulder-width apart, hold a medicine ball in both hands. Extend your arms fully in front of you so that the ball is at chest height.
  2. Medicine Ball Side Throw
    Keeping your abs tight, rotate your torso away from the wall, quickly reversing the direction to throw the ball against the wall as hard as you can, catching it on the rebound.

Trainer’s Tips

  • Generate all of your throwing power from your core.
  • Do not strain your lower back as you rotate your torso.
  • Pivot your feet throughout the movement to reduce the load on your spine.