rotation · intermediate
Band Rotational Throw
Also called: rotational band punch, explosive band twist
Coaching cues
- Anchor at chest height and stand side-on
- Load into the back hip
- Snap hips and ribs through — fast on the way out
- Punch both hands across the body
- Return slow, reset, go again
Common mistakes
- Throwing with the arms while the hips stay quiet
- Skipping the wind-up and starting from a dead position
- Losing balance because the stance is too narrow
- Grinding out slow reps — this one is meant to be fast
Take care with: lower back. Members who list these injuries never see this exercise in a program.
Easier: Band Low-to-High Woodchop