Half Kneeling Rotational Shotput

Start in a half-kneeling position, perpendicular to the wall, with your front foot flat and back knee on the ground, hips and shoulders square. Hold the med ball at your back-side shoulder in a shotput position. Sit into a coiled position, then explosively rotate back toward the wall, driving the ball forward in a shotput-style throw. Focus on initiating the movement from the hips, keeping the core engaged, and staying tall through the spine. Maintain stability in the lower body and avoid collapsing through the trunk during the throw.