Medicine Ball Shot Put Throw

shoulders, chest, core, tricepsMedicine Ball

Mimicking a shot put throw, this rotational exercise develops upper-body pushing power in your shoulders, chest, triceps, and core on one side at a time.

How to do it

1Stand sideways to a wall, holding the medicine ball with one hand by your shoulder.

2Shift your weight onto your back leg and turn your torso slightly away from the wall.

3Initiate the throw by driving your hips and chest around toward the wall.

4Punch the ball off your shoulder using your chest, shoulder, and tricep.

5Transfer your weight onto your front leg, keeping a stable base as you follow through.

Common mistakes

Winding up and swinging the ball in an arc instead of pushing off the shoulder — reduces power and strains the shoulder joint.

Keeping hips and torso static — cuts out core involvement.

Losing your balance on the finish — caused by a sudden shift in your center of gravity.

Breathing

Inhale as you shift weight back and turn away, then exhale sharply as you push and release the ball.

Make it harder or easier

To make it easier, use a lighter medicine ball and reduce your rotation angle.

To make it harder, use a heavier ball or focus on pushing with maximum explosive speed.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.