Exos | Formerly Core Performance

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Core Knowledge


Medicine Ball - Perpendicular Throw - Standing

Starting Position

  • Standing 3 - 4 feet away from wall with hips perpendicular to wall, holding a medicine ball in front of waist, with one hand under and one hand behind the ball


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

Coaching Keys

  • Keep back flat and chest up
  • Initiate throw with back hip

You Should Feel It

  • Working your hips, torso, arms

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