Medicine Ball Side Throw

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 Side Throw


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Forward Push
Intensity: Low Medium



Stand facing wall, throwing distance away with left foot forward. Hold medicine ball with both hands near chest, left shoulder slightly forward, right hand behind ball, and left hand in front of ball.


Throw medicine ball to wall by forcefully extending right arm and shoulder forward. Ball rebounds off of wall. Catch ball with both hands, recoil ball to right of body, and immediately throw ball back to wall, repeating volley. Repeat throwing from left side with right foot and shoulder forward.


Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time. Wall should be impact resistant to avoid structural damage.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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