Medicine Ball Kneeling Side Twist Throw (against wall)

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Trunk Rotation
Intensity: Medium



Kneel on one knee with side of upper leg and body facing wall. Hold medicine ball away from wall at waist or hip height with arms extended.


Rotate body toward wall and throw ball against wall at slightly upward angle. Catch ball on rebound. Turn body to original position so medicine ball returns to far side of hip or waist with arms extended. Immediately repeat throws


Perform prescribed repetitions or for time. Small yet significant movement occurs through both hips and knee of kneeling leg. See Spot Reduction Myth regarding waist articulation.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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