ZULTA
NL Join the waitlist

Abs

Medicine Ball Rotational Throw

The Medicine Ball Rotational Throw is a plyometric exercise with a medicine ball for your abs. Share of the load in the Zulta muscle model: obliques 25%, upper abs 13% and gluteus maximus 11%.

Level: IntermediateEquipment: Medicine ball

How to do it

  1. Stand side-on to a wall about an arm's length and a half away, feet shoulder-width, ball at the hip farthest from the wall.
  2. Rotate the torso away from the wall, loading the back hip.
  3. Drive the back hip toward the wall and let the trunk rotate hard.
  4. Release the ball into the wall at waist to chest height with straight arms.
  5. Catch the rebound, rotate back to load and repeat, then switch sides.

Tips

  • Pivot the back foot so the hips turn fully toward the wall.
  • Let the hips lead and the shoulders follow.
  • Keep the arms long so the trunk delivers the power.

Common mistakes

  • Throwing with the arms while the hips stay still.
  • Bending forward at the waist instead of rotating upright.
  • Keeping the back foot planted and twisting the knee.

Muscles worked by the Medicine Ball Rotational Throw

  • Obliques Primary25%
  • Upper abs Primary13%
  • Gluteus maximus Secondary11%
  • Lower abs Secondary7%
  • Triceps (long head) Secondary7%
  • Front delts Minor5%
  • Lats (upper) Minor5%
  • Quads (vastus lateralis) Minor5%
  • Gluteus medius Minor4%
  • Adductors Minor3%
  • Hamstrings (biceps femoris) Minor3%
  • Lats (lower) Minor3%
  • Serratus anterior Minor3%
  • Lower chest Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Power comes from turning the hips and trunk. The back hip pivot drives the rotation. Throwing or slamming a ball as hard as possible: the legs and hips start it, the trunk transfers it and the arms release it; which muscles lead depends on the direction.

Medicine Ball Rotational Throw alternatives

Same equipment

Easier

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Medicine Ball Rotational Throw work?

Mainly the obliques and upper abs. The gluteus maximus, lower abs and triceps (long head) assist.

Is the Medicine Ball Rotational Throw good for beginners?

The Medicine Ball Rotational Throw is rated intermediate. If you are new, learn the Medicine Ball Side Slam first and build up from there.

What is a good alternative to the Medicine Ball Rotational Throw?

For example the Medicine Ball Side Slam, Medicine Ball Slam and Medicine Ball Scoop Toss. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist