1 - Stand in a split stance with your feet about hip-width apart, one foot forward and one foot back, positioned perpendicular or slightly angled to a sturdy wall.
2 - Hold a medicine ball with both hands near your rear hip or outside the back leg, keeping your chest tall and core braced.
3 - Load the movement by slightly bending both knees and rotating your torso toward the rear hip while maintaining balance through both feet.
4 - Explosively rotate your hips, torso, and shoulders toward the wall, transferring force from the back leg through your core.
5 - Release the medicine ball into the wall at chest height, extending your arms as you throw.
6 - Catch the ball on the rebound or retrieve it, reset your split stance, and repeat for the desired number of repetitions before switching sides.
