Medicine Ball Rotational Throw

CoreSlam

An explosive rotational throw against a wall using a slam ball / medicine ball, training the core's ability to generate rapid rotational power rather than just resist or control it — key for athletes in rotational sports.

Demo: General S&C demo

Sets

4

Reps

6-8 per side

Rest

1 min

Contraindications

Ensure adequate space and a sturdy wall; avoid if low back pain flares with ballistic rotation.

Setup

Stand side-on to a solid wall, a couple of feet away, holding a slam ball at the hip farthest from the wall.

Execution

  1. 1Load the hips by rotating slightly away from the wall
  2. 2Explosively rotate the hips and torso, throwing the ball into the wall at chest to hip height
  3. 3Let the back foot pivot naturally with the rotation
  4. 4Catch the rebound (or reset with a new rep) and repeat
  5. 5Switch sides after completing the set

Key cues

  • Load the hips before every throw
  • Rotate and throw as one explosive motion
  • Let the back foot pivot
  • Full extension through the release

Common faults

  • Only using the arms to throw, not driving from the hips
  • Standing too far or too close to the wall
  • Feet planted, not allowing rotation
  • Losing control of the catch and getting hit by the rebound

Tweaks

  • Increase the ball weight progressively
  • Perform without a wall by throwing to a partner or into open space
  • Add a slight step into the throw for more hip drive

Regressions

Kettlebell Woodchopper

Progressions

Slam Ball Rotational Slam

Muscles

Primary: Obliques, Rectus Abdominis

Secondary: Glutes, Shoulders

Notes

ROTATION, explosive/power variant. Uses slam ball per gym equipment list.

Sources

Attribution: NSCA rotational power training canon