Medicine Ball 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



Stand with side of body facing wall. Position feet wider than shoulder's width apart with knees and hips slightly bent. With both hands, hold medicine ball to front side of hip furthest from wall.


Rotate body while extending and rotating foot furthest from wall so far leg turns toward wall with foot extended. At same time, rapidly extend arms upward toward wall. Throw ball against wall at slightly upward angle. Catch ball on rebound. Turn body to original position and return medicine ball to far side of hip. Immediately repeat movement.


Perform prescribed repetitions or for time. See Spot Reduction Myth regarding spinal rotation.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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