Medicine Ball Seated Side Throw

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Instructions Preparation With a partner, sit on floor or sit straddled on separate benches. Sit side by side facing opposite directions approximately 2 meters apart. First partner holds medicine ball with both hands. Execution First individual rotates torso away from other partner and taps medicine ball on floor just behind far hip. Individual rotates torso to the opposite direction and throws ball to partner. Second individual catches ball and executes same sequence. Continue to exchange ball. When finished, face opposite direction and repeat. Comments Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or time. See Spot Reduction Myth.

Classification  Utility: Plyometric  Mechanics: Isolated  Force: Pull Force (Articulation) Dynamic Spine (Thoracic, Lumbar) Rotation Shoulder Transverse Flexion / Flexion Transverse Extension / Extension External Rotation Internal Rotation Scapula & Clavicle Protraction Retraction Elbow Extension Static Elbow Flexion