Med Ball Rotational Punch
RotationbilateralIntermediate
Equipment Needed
Medicine Ball
Target Muscle Group
Full Body
Primary Goal
Resistance
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 at chest height with both hands. 2. Engage your core and rotate your torso to one side, preparing to punch the ball forward. 3. In one fluid motion, rotate your body back toward the center while extending your arms to punch the ball forward, using your hips for added power. 4. As the ball rebounds or returns, catch it and quickly reset to the starting position. 5. Repeat the rotational punch for the desired number of repetitions, then switch sides to work the opposite direction.",
