Split Stance Shotput

Start in a split stance with your back foot slightly behind and heel elevated, similar to a pitching stride or lunge position. Hold the med ball at your back-side shoulder like a shotput, keeping your chest tall and core engaged. From this loaded position, rotate through your hips and trunk to drive the ball forward in a powerful shotput-style throw toward the wall. Focus on initiating the movement from the ground up — bracing through the front leg and transferring force through the torso into the throw. Maintain control and balance through the follow-through.