Medicine Ball Seated Side Twist Throw (with partner)

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.

Medicine Ball Seated Side Twist Throw (with partner)


Utility: Plyometric
Mechanics: Isolated
Force: Pull
Function: Trunk Rotation
Intensity: Medium



With a partner, sit on floor or sit straddled on separate benches. Sit side by side, facing opposite directions approximately 2 meters apart. First person holds medicine ball with both hands.


First person rotates torso away from partner and pulls medicine ball just behind far hip. First person rotates torso to opposite direction and throws ball to partner. Partner catches ball and executes same sequence. First person catches ball and repeats volley. Continue to exchange ball. When finished, face opposite direction and repeat.


Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or time. See Spot Reduction Myth. Also see Medicine Ball Back Seated Twist Throw.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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