Why I Stopped Using the 1/2 Kneeling Rotary Medicine Ball Throw Exercise?

As with most other coaches of whom are constantly looking for ways of improving their programs. I’m always evaluating the exercises and concepts I use for their safety and effectiveness. That said, ALL exercise have both risks and benefits. And, certain sports or competition programs demand that we use some higher risk exercises such as heavy lifts, fast lifts and specific (possibly unnatural) postures as a part of our training in order to best prepare the body for the specific demands of the given task or sport.


Specific and specialized training situations aside, when it comes to general training, there’s more flexibility to weight risk vs. reward. The exercise that has come into question in mind recently is the 1/2 Kneeling Medicine Ball Rotary throw against a wall.


After giving it some careful thought, I’ve decided to cut out this exercise from my regular training since 1. I’m no longer sure how healthy it is over  long-term, consistent use on the spine and 2. it may not have much carry-over into much of anything sports related or applicable to activities of daily living (ADLs).


Check out the video to get an in-depth explanation of why I’ve decided to no longer use the 1/2 Kneeling Rotary Medicine Ball Toss exercise.


In the video above, I mentioned famous Physical Therapist Carl DeRosa. You can learn more about Carl Derosa here, or see his list of books at Amazon.


I also mentioned (in the video above) another YouTube video I’ve done covering spinal vs. hip rotational core exercises. Here’s that video:


Please keep in mind that my decision to drop this exercise is based solely on my own judgement and personal opinions along with Dr. Derosa’s comments. I have no scientific research on this matter. Nor am I worried about finding any -Sometimes, you’ve just got to go with your gut and common sense 🙂


Additionally, I don’t for a second look down on other Trainers or Coaches who don’t follow along with me and still continue to use this exercise despite my recommendations. We are ALL just doing what we feel is best for our clients and what I feel is best may be what YOU or others feel is best.  There’s not a damn thing wrong with that and I’m well aware that I surely don’t have all the answers.


Philosophical talk aside, if you’d like to see what Rotary Medicine Ball Throw exercise I do still use, watch this video below!



For further reading on Spinal Rotation exercises – I suggest you read this Blog post by Bret Contreras, who ALWAYS take an objective and common sense approach to things. That’s why I’m a huge fan of his!


To learn about more popular exercises I recommend NOT using, read this article.

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