Medicine Ball Rotational Chest Toss
Lateral rotational medicine ball toss against a wall — rotational power work for chest and trunk.
Level: Intermediate
Primary: Abs
Secondary: Chest
Movement: Compound
Tags: Rotational
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic
Equipment: Medicine Ball
Sports: Baseball Cricket Golf Hockey Lacrosse Tennis
Target muscles
The obliques drive the rotation. The chest and shoulders drive the toss. The trunk transfers force from the hips through to the release. As an athletic power drill, this trains rotational chest power.
How to perform
Setup
Stand sideways to a wall or partner. Hold a medicine ball at chest level.
Execution
Rotate away from the wall to load. Explosively rotate toward the wall and release the ball in a chest pass. Focus on generating power through core rotation. Catch or retrieve and repeat.
Common mistakes
- Throwing primarily with the arms.
- Not pivoting the back foot.
- Going too heavy.
- Not loading deep enough on the rotation.
- Stiff hips.
Progressions and regressions
Regress to chest passes facing the wall. To progress, increase ball weight, distance.
Programming notes
Rotational power. 3 sets of 6-8 per side, twice a week.
