Med Ball Wall Throws

Beginner Level of Difficulty

The medicine ball wall throw is a full body conditioning exercise that targets the entire mid-section.


Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

med ball wall throws - step 1

Step 1

Start in a wide athletic stance with a good bend in your knees. Hold the medicine ball in both hands in front of you.

med ball wall throws - step 2

Step 2

Throw the medicine ball against the wall at about chest height.

med ball wall throws - step 3

Step 3

Catch the ball off of the wall rotate to the opposite hip and throw then throw the ball back.