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Wall Ball Rotational Throw
- 1 - Stand sideways to a sturdy wall with your feet about shoulder-width apart and hold a medicine ball with both hands at chest height.
- 2 - Position yourself far enough from the wall so you can throw the ball powerfully and safely catch or retrieve it on the rebound.
- 3 - Load the movement by rotating your torso and hips away from the wall while keeping your core braced and knees slightly bent.
- 4 - Drive through your legs and hips, rotate your torso toward the wall, and explosively throw the medicine ball into the wall.
- 5 - Keep your arms extended through the release, allowing power to come primarily from your hips and core rather than just your shoulders.
- 6 - Catch the ball on the rebound or pick it up after it drops, reset your stance, and repeat for the desired number of repetitions.
- 7 - Complete all reps on one side before switching sides, or alternate sides if programmed.
