Exos | Formerly Core Performance

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Core Knowledge


Medicine Ball - Parallel Throw - Standing

Starting Position

  • Standing facing the wall, torso 3 - 4 feet away, holding a medicine ball waist level


  • Rotate trunk away from wall, taking ball behind hip
  • Initiate throw by attacking hip toward wall, following with the trunk, arms and ball
  • With one hand under and the other hand behind the ball, catch it with arms slightly bent, immediately repeat for prescribed number of repetitions, and then switch sides and repeat

Coaching Keys

  • Keep perfect posture, initiating throw with back hip

You Should Feel It

  • Working your hips and torso

Tags: Hip, Power, Torso, Strength, Medicine Ball