Medicine Ball Step Behind Rotational Throw
Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Rotate your torso to one side, stepping behind you with one foot.
As you rotate, throw the medicine ball diagonally across your body, engaging your core for power.
Catch the ball on the rebound and repeat the movement, alternating sides.
How to perform the Medicine Ball Step Behind Rotational Throw
- Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Step Behind Rotational Throw using your medicine ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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