Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredMedicine Ball
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Biceps, Calves, Glutes, Hamstrings, Lower Back, Quads, Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Rotational Med Ball Shot Put Overview

The rotational medicine ball shot put exercise is a plyometric exercise used to build explosive strength in the core, legs, and shoulders.

The rotational medicine ball shot put will primarily target the muscles of the shoulders and is an excellent exercise for anyone looking to build powerful strength, especially athletes looking to improve their performance in their field of competition.

Rotational Med Ball Shot Put Instructions

  1. Setup in an athletic base position while holding a medicine ball at your back shoulder with the back elbow high.
  2. Step behind the front foot and drive off the back leg.
  3. As you reacquire your athletic base position, load into the trail hip and rotate your shoulders back.
  4. Explode through the hips as you throw the medicine ball into a wall.
  5. Catch the med ball as it returns from the wall, take a few steps back, and repeat steps #2-3 for the desired number of repetitions.

Rotational Med Ball Shot Put Tips

  1. Ensure that you are actually achieving a proper weight shift during the movement. Load into the back hip and then transfer your weight into the front hip as you rotate the hips and shoulders together.
  2. Push hard off the back leg and ensure that you rotate the hips around the front leg as you come through and finish.
  3. A good rule of thumb - if the weight is so excessive that it affects the technical execution of the movement then it is too much.
  4. You can use these drills as “fillers” in between your large compound movements or you can implement them within your warm up as a method of potentiating your central nervous system for heavier strength based work in your accompanying training session.
  5. Keep the torso rigid and ensure some tension through the core to help transmit force out through the extremities.
  6. Initially you may want to focus on pausing in between reps to ensure proper positioning but over time you can eventually progress to more rhythmic (i.e. back to back) repetitions.
  7. If you are using a denser medicine ball which will react with “an equal and opposite reaction” then you may want to stand a little ways back from the wall to allow yourself time to react.
    • However, if you’re using a more absorptive ball then you can stand closer and catch the ball as it comes directly off the wall.