Rotational Slam (Wall)

ExtrasSlam

A rotational medicine/slam ball throw against a wall, generating power through the hips and core in the transverse plane — trains rotational power output critical for throwing, striking, and swinging sports.

Demo: Medicine ball training demo

Sets

4

Reps

8-10 per side

Rest

1 min

Contraindications

Avoid with low back pain, especially disc-related issues aggravated by rotation. Ensure adequate warm-up of the thoracic spine and hips before loading rotational power work.

Setup

Stand sideways to a solid wall, ball held at the hip away from the wall.

Execution

  1. 1Rotate the hips and torso away from the wall to load
  2. 2Explosively rotate back toward the wall, driving the ball with the hips first
  3. 3Release/throw the ball into the wall at hip-to-chest height
  4. 4Catch the rebound (or retrieve it) and immediately load for the next rep
  5. 5Perform equal reps on both sides

Key cues

  • Rotate from the hips first, arms follow
  • Load fully away from the wall before firing
  • Throw through the ball, don't just arm it
  • Balance reps evenly left and right

Common faults

  • Using only the arms to throw, missing the hip rotation power source
  • Insufficient loading/wind-up before the throw
  • Neglecting one side over the other, creating asymmetry
  • Standing too close to or far from the wall for a clean catch

Tweaks

  • Use a heavier ball for pure power vs. lighter ball for speed-focused reps
  • Perform without a wall by throwing to a partner or into open space
  • Add a small step/pivot for more dynamic rotational transfer

Regressions

Medicine Ball Chest Pass

Muscles

Primary: Obliques, Core, Glutes

Secondary: Shoulders, Lats, Hip Rotators

Notes

Primary energy system: alactic for power-focused sets, lactic for higher-volume conditioning sets. Rotational power output here correlates strongly with baseball/golf swing speed and combat-sport striking power.

Sources

Attribution: Onnit Academy