Medicine Ball Tall Kneeling Rotational Toss

How to perform it

Step-by-step instructions

1. 01Kneel tall with the knees about hip width, squeeze the glutes, and position yourself side-on to a wall or prepared partner.
2. 02Hold the medicine ball near the hip farthest from the target and brace the trunk with the ribs stacked over the pelvis.
3. 03Rotate through the upper torso while keeping the hips extended and the knees firmly grounded.
4. 04Reverse direction explosively and release the ball laterally at about chest height toward the target.
5. 05Receive or retrieve the ball safely, re-establish the tall-kneeling position, and repeat on both sides.