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Med-ball rotational throws


Source : Liftnwander

The medicine ball rotation throws are done as a part of "functional" core training.


The rotation part and the explosive throw mimic a boxer /pitcher/batsman/thrower etc's actions and hence it makes sense to train the rotation movement similar to the ones that you perform on the field.


Medball rotational throws mimic a baseball picher's action. Source : www.ydr.com
Notice the punch thrown by the great Rocky Marciano using the "oblique sling". Source : boxing.fandom.com

The "throw" aspect gives this exercise an explosive angle which helps generate power tight from the hips to the opposite shoulder "the oblique sling".



Oblique sling. Source : Google

Notice how forces are transferred from adductors to the obliques and finally through the shoulders and arms in the anterior and from glutes to the lats and through the shoulders via thoracolumbar fascia(TLF) in the posterior.


If you look closely in the video, I am initiating the movement from my hips. Before the movement, I load my posterior chain - the back and glutes by rotating in the opposite direction, and with a minor pause, I make a sudden explosive rotation in a manner that the ball pierces the wall in front of me. That is how explosive movements are to be performed, with "Bad Intentions".



I am using a 10 kg anti-bounce medicine ball and these throws were done as a part of my core training for the day after my main training session. I performed 2 sets of 5 reps each side, focusing on the quality of reps.


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