Exos | Formerly Core Performance

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Core Knowledge


Medicine Ball - Parallel Throw - Split Stance - Golf

Starting Position

  • Split squat position facing wall, with torso 2 - 3 feet away


  • Rotate shoulders and trunk over front leg and throw ball into the wall
  • Catch the ball, rotating over front leg, reversing direction and throwing back into the wall
  • Repeat for prescribed number of repetitions, then repeat the exercise by rotating to the other side, away from the front knee
  • Switch legs and repeat with opposite leg forward

Coaching Keys

  • Maintain perfect posture with stomach tight
  • Keep back knee off ground
  • Focus on throwing the ball with torso, not only arms
  • Catch the ball with one hand below it and the other hand behind it

You Should Feel It

  • Working the hips, torso, and arms

Tags: Hip, Arms, Power, Torso, Rotational Movement, Medicine Ball