MB Rotational Slam
The hip rotation behind a heavy cross + hook
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Drive off the back foot
- Whip the hips
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Boxing | Punch Power + Legs | 5 × 4/side | 4–5kg ball |
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Med Ball Rotational Throw | Wall-throw rotational power — bat, racquet, cricket, golf |
| Med Ball Scoop Toss | Backward overhead throw — full triple-extension power chain |
| Med Ball Side Slam | Vertical rotational slam — striker/thrower trunk speed |
| Standing Med Ball Chest Pass | Upper-body push power — handball, water polo, MMA |
| Single-Arm Med Ball Throw | Asymmetric throw — shotput / cricket throw / strike-arm |
| Med Ball Rotational Shot Put | Side-on one-arm put from the back hip — the fend, the punch, the throw in |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
Your first month is free, with nothing to pay today. Then A$24.99/month, cancel any time. On the App Store and Google Play.
- Install itFree to download on iPhone and Android.
- Tell it how you playYour sport, your season, the nights you train and the kit you have. No account needed.
- See your week, then start freeYour program is built before you pay anything. Start the free month to unlock it, and cancel any time in your store settings.