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How Throwers Should Build Core Strength

Every thrower knows that having a strong core is essential to throwing far. The abs, obliques, and erector spinae muscles bridge the lower and upper body to help transfer force from the ground, through the body, into the implement. If the core is weak, the thrower will lose tightness in their body posture in the ring and "leak" energy from the throw. But how should throwers actually train their core?

Keep reading to find out our 4 primary types of core exercises that you need to train to not only avoid losing energy but add power to your throws!

Linear Isolation

Although the throws largely utilize rotational movements, training linear exercises are essential to building raw strength in the core. They are great for young throwers to build foundational strength in their core, and good for elite throwers to be able to apply more power to movements.

Linear isolation exercises should not only activate the core throughout the movement but control the movement of their body simultaneously.

  • V Ups

  • Hanging Knee Raises

  • Ab Roller

Rotational Isolation

Isolation core exercises directly target the core muscles to build strength. These are the types of exercises you'll come away feeling sore specifically in your abs or your obliques. They help the thrower absorb rotational energy to help prevent overuse injury in the throws and also enable the reuse of that stored energy.

Good rotational isolation exercises require the thrower to decelerate or slow down with their core and then immediately accelerate the object or body part again.

  • Fowlers

  • Russian Twists

  • Windshield Wipers

Linear Global

Global core exercises incorporate core strength and stability into full-body movements. In the throw, the core must provide stability to prevent technique from breaking down. These movements challenge the thrower to maintain core stability while performing a separate primary task. Linear global exercises are often some of the most explosive that you can add to your workouts.

  • Medball Slams

  • Walrus (Walking on hands while holding plank position)

  • Tire Sledgehammer Slams

Rotational Global

Rotational global exercises are the most similar core exercises related to the actual throw. They not only require the thrower to maintain core stability throughout the movement, but require the thrower to accelerate the trunk rotationally while applying force through the legs (just like the throw!) Throwers that can execute these movements well will have a very good transfer of their core strength to the throw.

  • Step In Side Medball Throw

  • Banded Standing Throw

  • Side Sledgehammer Tire Slam


Whether you throw the shot put, discus, hammer, or javelin, incorporating linear, rotational, isolation, and global exercises into your workouts will not only strengthen your core, but help transfer that strength directly to the throw. For more exercises that will incorporate your core and develop your throw, check out our blog Special Strength for Throwing!

If you would like to try our training programs that incorporate these exercises directly into a comprehensive workout, check out our Elite Training Plan HERE!


"Our aim is to provide concise and concrete education and training on the throws, helping coaches and athletes learn what they need to do to succeed and become champions."

- Dane and Trevor

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Like exercises and good for supplement to you basic exercises . When you squat and dead lift and power clean you work the core big time. But you need the abs to be in the mix for a little additional attention. These will do the trick.

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