Kickstand Rotational Med Ball Slam

Kickstand Rotational Med Ball Slam

A rotational power drill that uses a kickstand stance to blend hip turn, trunk rotation, and an aggressive medicine ball slam.

Watch on YouTube More Medicine Ball Throws All Categories

Muscles Targeted

Obliques, lats, glute max, glute med, adductors, trunk stabilizers, and shoulders.

Key Benefits

  • Builds rotational power from the ground up
  • Improves hip and trunk sequencing
  • Challenges force transfer without a full step behind
  • Works well for athletes who need controlled rotational power
Rotate through the hips and trunk together, and slam the ball with intent while staying balanced through the stance.

Equipment Needed

Medicine ball or slam ball.

How to Perform Kickstand Rotational Med Ball Slam

  1. Stand in a kickstand stance with most of your weight on the front leg and the back foot lightly set behind you.
  2. Bring the ball up and load into the hips and trunk in the direction opposite the slam.
  3. Drive through the front leg, rotate the hips and torso, and slam the ball down across the body with speed.
  4. Stay tall through the finish and avoid letting the front knee collapse inward.
  5. Reset the stance and repeat all reps before switching directions.

Programming Options

  • 3–5 sets of 3–6 reps per side
  • Rest enough between sets to keep the reps explosive
  • Works well before strength training or as part of a power session

Why This Variation Works

The kickstand stance gives you a stable base while still allowing real rotation and force transfer. That makes it a nice bridge between more basic med ball drills and more dynamic step-in variations.

When to Use It

Use it for rotational power training, warm-up power prep, throwing and swinging athletes, or runners who want more athletic trunk and hip power.

Frequently Asked Questions

Which leg should be in front?

Use the stance shown in the video and rotate with intent through the front hip. You can train both directions to keep power balanced.

How heavy should the ball be?

Use a ball that lets you move fast and slam hard without losing your mechanics.

Is this more for power or conditioning?

It is mainly a power drill, so keep the reps crisp and do not turn it into a long conditioning set.