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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Combat

Med Ball Rotational Throw

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Obliques

Also glutes, delts, abs

You need

Medicine ball, Wall

Medicine ball setup →
How to do itPicture · 3 steps
  1. 1Stand side-on to a wall
  2. 2Load into the back hip
  3. 3Throw by rotating hips first, arms last

Most common mistake

Throwing with the arms while the hips stay still.

Watch a demo
A
For combat
#5 of 33
See the full list →
Research
71
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%4/5

Rotational power for strikes and throws.

How scores work

Machine taken? Swap to

  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • APull-UpBodyweight
  • SNeck Curl & ExtensionOther

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