Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Combat

Med Ball Rotational Throw

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Obliques

Also glutes, delts, abs

You need

Medicine ball, Wall

How to do itPictures · 3 steps
1Load
2Throw
Main musclesAlso working
  1. 1Stand side-on to a wall
  2. 2Load into the back hip
  3. 3Throw by rotating hips first, arms last

Most common mistake

Throwing with the arms while the hips stay still.

Watch a demo

Good for

  • Ranked #3 for racket
  • Carries straight over to racket

Compare with

vs Cable Woodchopvs Landmine Rotationvs Turkish Get-Up
A
For combat
#5 of 37
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
TransferExcellent
Injury protectionFair
PracticalityStrong

Rotational power for strikes and throws.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • APull-UpBodyweight
  • SNeck Curl & ExtensionOther

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