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Med-ball rotational shot put

At home Everyone

MediumAbout 6 minOn your own

A rotational throw pushing the ball from the shoulder like a shot put. Trains the hips and trunk to drive the arm, as in a throw.

Video: Muscle & Strength

Also: Shuffle into the throw, like a crow hop

Set up

Stand side-on to a solid wall, ball held at the back shoulder with the back elbow up.

You need: A medicine ball (2 to 4 kg) and a solid wall

Steps

  1. Step behind and push off the back leg
  2. Land and load into the back hip
  3. Turn the hips and push the ball into the wall from the shoulder
  4. Catch, reset, and swap sides after the reps

Coaching points

Adjust it

Easier

From a still start.

Harder

Shuffle into the throw, like a crow hop.