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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand side-on to your partner at a safe passing distance and hold the medicine ball near the hip farthest from them.
- 02Load the outside hip and rotate the shoulders slightly away while keeping the feet grounded and the trunk braced.
- 03Reverse the rotation forcefully through the hips and torso, bringing the ball across the body toward your partner.
- 04Release a controlled lateral pass at chest height and keep your hands ready for the return.
- 05Receive the ball with soft elbows, absorb the force through the trunk, and repeat before changing sides.
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Variations
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Alternatives
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