Square Pegs Round Holes


A recent thread on the www.strengthcoach.com forum got me thinking. The question was about using med balls throws that might best be called Reverse Throws?

Bottom line, I think these may be a good way to get hurt. I don’t think there is sports skill that I can think of that involves this type of action. I think this is a great example of overthinking and a better example of square pegs in round holes. Think about this violent action done effectively in the wrong direction. Even though the athlete in the video does a pretty good job getting hip internal and external rotation, think about the havoc this wreaks on the back of someone with poor hip mobility. To me the exercise has two huge flaws.
1- No purpose
2- It looks like it was designed as a way to get injured.
Truth is we used to do these ( because we were copycats looking for variations) but, have not for about 6 years.

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13 Responses to “Square Pegs Round Holes”

  1. Adam Moss Says:

    Rotationals discus throwers??? allow the feet to be loose and pivot on the balls??? if you analyze a rotational thrower aren’t you seeing some of the same movement patterns???

  2. Coach Boyle,

    How do you feel about overhead med ball throws with your back to a wall……..similar to what a keg toss might look like in a Strongman competition? Do those have merit provided that you are focusing on popping through with the glutes and thoracic extension versus lumbar hyperextension? Or would you place those in a category with the above “exercise”?

  3. Ken I can’t see it but how important is ankle mobility?

  4. mboyle1959 Says:

    Ken- not sure if agree. I have actually seen two injuries happen while watching athletes do this so I avoid it.

  5. Mike, Always like your goal of protecting the lumber spine, but gotta disagree on this one. I agree we want to have a high reward to risk ratio and to protect spinal integrity. This athlete is OK but not quite there yet. With the premise that we want hip mobility with rotation, lumbar stability with minimal rotation, and thoracic mobility, there are several reasons I might (and do) have an athlete do this. It would always be a progression after side rotation throws and then front rotation throws. It requires that they have developed the hip ROM and core stability before it can be used well. From a sport specific outllook this is great for many MMA, wrestlers, and potentially EMS/Law Enforcement personnel. It is a motion they very definately can be involved with against substanial resistance. From a bio-motor outlook, we are targetting uni-lateral hip actions that occur reguraly in many sports and we are working on core stabilization. In the end its not the fault of the peg or the hole, but the coach that can’t see which ones fit together.

  6. different point view Boyle?

  7. Throws in Track and Field?

  8. As stated, there is little to no purpose to this exercise. I could think of a dozens of exercise that have a greater effect on midline stabilization and/or transverse rotation with minimal impact on the spine. When the risk outweighs the productivity, throw it out. Not to mention, if you are looking for variety try 1xhard work of something more productive!

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