Medicine Ball Hip Hinge Toss
Explosive medicine ball toss from a hip-hinge — generates power from the hips, classic athletic-power drill.
Level: Intermediate
Primary: Glutes
Secondary: Back - Lower Hamstrings
Movement: Compound
Tags: Hinge
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic
Equipment: Medicine Ball
Sports: Baseball MMA Tennis
Target muscles
The posterior chain (glutes, hamstrings) generates the explosive hip extension. The trunk transfers force from the hips to the upper body. The shoulders release the ball. As an athletic-power drill, this trains hip extension at speed.
How to perform
Setup
Stand with feet shoulder-width apart holding a medicine ball with both hands.
Execution
Hinge at the hips to swing the ball back between the legs. Explosively drive the hips forward and release the ball forward (or against a wall). Focus on generating power from the hips.
Common mistakes
- Throwing primarily with the arms.
- Squatting instead of hinging.
- Not generating power from the hips.
- Going too heavy.
- Hunching forward.
Progressions and regressions
Regress to kettlebell swings. To progress, increase ball weight, distance.
Programming notes
Athletic power work. 3-4 sets of 5-8 reps, twice a week.
