Eccentryx / Exercise Atlas / core
Rotational med-ball throw
Side to wall, rotate through hips and core, throw and catch explosively.
Muscles
- Primary
- obliques
- Supporting
- hips, shoulders
Mechanics
- Pattern
- anti-rotation
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Power comes from hip rotation loading the obliques — not just arms.
- Progression
- Increase ball weight or distance, or add a rebound step.
- Regression
- Reduce weight or slow the rotation until hip initiation is consistent.
Watch for
- Throwing with arms only and no hip drive
- Standing still instead of rotating fully
- Soft catch instead of absorbing the rebound
Substitutions
- Med-ball chest pass
- Anti-rotation press
- Broad jump