Medicine Ball Rotational Throw

Stand side-on to a wall with a medicine ball held at your hip, feet planted a little wider than your shoulders. Load your weight onto your back leg and rotate your torso away from the wall, then reverse hard, driving your hips and ribs back around and releasing the ball into the wall at hip height. The power should start in your feet and hips, with your arms just carrying the ball through the rotation your core creates. Keep your back foot grounded through the turn instead of spinning off it, which is what lets the force travel up through your trunk rather than leaking out through your legs. Work both directions evenly so each side of your core gets the same load.