Exercise of the Week: Step Back Med Ball Rotational Shot Put

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Step Back Med Ball Rotational Shot Put, an exercise that builds core rotational power.

Who's Doing It

  • Paul Rabil, All-Star lacrosse midfielder

Muscular Benefits

  • Improves core rotational power

Sports Performance Benefits

This exercise teaches you to drive through your lower body and rotate through your core. You will improve hip explosion and enhance your core's ability to efficiently transfer force from your lower body to an upper-body movement. The result? You will improve power in your shooting, throwing or swinging skills.

Step Back Med Ball Rotational Shot Put How To

  • Stand with your left side facing a wall, about 10 feet away, holding a med ball with both hands in front of your right shoulder
  • Step with your right foot behind your left leg, then step with your left foot toward the wall
  • Drive through your right hip and explosively throw the med ball at the wall with your right arm
  • Catch the med ball off the bounce and set up for your next rep
  • Repeat for specified reps and perform a set on the opposite side

Sets/Reps: 3-4x4 each side

Coaching Points

  • Shift your weight from your back to your front leg
  • Rotate through your hips and core to power each throw
  • Throw the ball against the wall as hard as possible


Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University...
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