Side-Facing Split Stance Rotational Shotput

Start in the standing position in a split stance with one leg in front of the other. While maintaining a tight core, rotate the ball all the way to your right side. rotate the ball back and keep it close to the neck like a shot-putter. Then, rotate your chest as quickly as possible and throw the med ball as hard as you can into the wall. Notice that only the chest moves here while the pelvis has very little rotation.