Medicine Ball Side Toss

Obliques, Abs, GlutesMedicine Ball

A standing rotational med ball throw into a wall. It strengthens the core and trains the body to transfer power efficiently from your legs through your torso to your arms.

How to do it

1Stand sideways to a wall about three feet away, holding the med ball at waist level with both hands.

2Set your feet slightly wider than shoulder-width, knees soft, and spine neutral.

3Wind up by rotating your torso away from the wall.

4Pivot on your back foot, drive your hips toward the wall, and throw the ball hard using your core power.

5Catch the bounce with soft arms, absorbing the force through your core and legs.

Common mistakes

Arm-throwing without pivoting your back foot and hips, straining your lower back.

Locking out your knees, which ruins stability and power transfer.

Relaxing your core when catching the ball, losing control.

Breathing

Inhale as you wind up. Exhale sharply as you explode and throw the ball.

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.