Conditioning exercise
Rotational Wall Toss
ConditioningBodyweight0:31 demo
An explosive medicine ball throw against a wall that builds rotational power.
How to perform it
Stand side-on to a wall with feet shoulder-width apart and knees slightly bent.
Load the ball by your hip.
Rotate and throw it into the wall.
Catch, reset and repeat.
Coaching cues
- Start the movement from the hip
- Rotate toward the wall
- Exhale as you throw
- Reset each rep
Make it easier
Use a lighter ball.
Make it harder
Throw harder and faster.
What it trains
Rotational powerCoordinationCoreAthleticism
Programming
6–10 throws per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Get started
Get your technique coached.
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