Med Ball Hip Throw
PullbilateralBeginner
Equipment Needed
Medicine Ball
Target Muscle Group
Back
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Stand with your feet shoulder-width apart, holding a medicine ball with both hands at hip level. 2. Engage your core and pivot your feet slightly to one side, preparing to generate power for the throw. 3. Rotate your hips and torso toward the opposite side while explosively swinging the medicine ball across your body. 4. Release the ball at hip height, aiming for a target to your side, and follow through with your arms for maximum power. 5. Retrieve the ball, return to the starting position, and repeat for the desired number of repetitions, alternating sides as needed.",
