Two Handed Hammer Throw

Exercise Tips

  • Contract your abdominals the entire time
  • Keep arms extended

Two Handed Hammer Throw

This exercise targets your entire core abdominals area and provides a low cardio benefit.

Muscle Group

Abdominals, Obliques


1 Day a Week to
3 Days a Week


Medicine Ball

Cardiovascular Benefit


Muscle Group: Abdominals, Obliques

Equipment: Medicine Ball

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Abdominals

Starting Position: Stand with your feet slightly wider than shoulder width apart and hold a medicine ball at your right hip, arms fully extended diagonally across your body.

  1. 1 Keeping your arms fully extended, rotate at your hips and throw the ball over your left shoulder towards a wall or a partner. Focus on twisting your body and keeping your arms straight.
  2. 2 Repeat this exercise until you have completed all repetitions for the set, making sure to do equal repetitions on each side.

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