Rotational Med Ball Throw

In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Medicine Ball Rotational Throw — an explosive rotational movement that targets your hips, core, and overall power. This dynamic drill is ideal for athletes and active individuals looking to improve rotational strength, coordination, and speed without relying on arm strength.

🔥 Benefits of the Med Ball Rotational Throw:

• ✅ Builds explosive power through the hips and core
• ✅ Trains rotational force transfer for sport-specific movements
• ✅ Improves coordination, weight transfer, and timing
• ✅ Great for athletes in sports that involve throwing, swinging, or rotating

📝 Workout Details:
Exercise: Med Ball Rotational Throw
Reps: 6–10 reps per side
Difficulty Level: Intermediate to Advanced

👟 What You’ll Need:
✔ Medicine ball (Nate is using a 10 lb ball in the video)
✔ Medicine ball used in this video: https://amzn.to/4m21589
✔ Solid wall or sturdy surface to throw against
✔ About 5 feet of space from the wall
✔ Focus on transferring weight and generating power from the hips

📅 Add This to Your Routine:
Include this med ball throw in your power training days, warm-up circuits, or sport-specific prep. Perform 2–4 sets of 6–10 reps per side, staying explosive and fluid with each throw. Avoid arm-dominant reps — your power should come from your hips and core.

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💪 Stay Connected:
📲 Instagram: @drbriandamhoff
🐦 X: @DrBrianDamhoff
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📢 DISCLAIMER: Always consult with a licensed healthcare professional before starting any new exercise program. Perform all movements at your own risk and prioritize proper form.