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Waist · Medicine Ball
Medicine Ball Rotational Throw
Medicine Ball Rotational Throw is an intermediate isolation strength exercise that works the abs (waist), with the abdominals, shoulders and glutes assisting. It needs a medicine ball. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Medicine Ball
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Obliques
Secondary muscles
- Abdominals
- Shoulders
- Glutes
How to do Medicine Ball Rotational Throw
- Stand side-on to a wall about an arm's length away, feet shoulder-width apart, holding a medicine ball at your hip.
- Load by rotating your torso away from the wall and bending your knees slightly.
- Drive from your legs and hips and rotate explosively to throw the ball into the wall.
- Catch the rebound, reset and repeat, then switch sides.
Form tips
- Pivot your back foot so the power comes from your hips.
- Keep your arms relaxed; they guide the ball, the core throws it.
Medicine Ball Rotational Throw alternatives
More abs exercises
Medicine Ball Rotational Throw FAQ
What muscles does Medicine Ball Rotational Throw work?
Medicine Ball Rotational Throw mainly works the abs in the waist. The abdominals, shoulders and glutes work as secondary muscles.
What equipment do you need for Medicine Ball Rotational Throw?
You need a medicine ball.
How many sets and reps of Medicine Ball Rotational Throw should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Medicine Ball Rotational Throw good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Medicine Ball Rotational Throw burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Medicine Ball Rotational Throw?
Other exercises for the abs include Landmine Rotational Lift to Press, Suspension Trainer With Grips Abdominal Fallout, Lying Leg Raise and Alternating Oblique Sit-Ups.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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