This week, I want to share the washing machine, an exercise I’ve been doing with this nice, old and dirty 16-pound medicine ball for such a long time that I don’t remember whether I developed it myself or learned it from someone else!

If you haven’t figured it out by now, the key movement of this exercise mirrors that of a center-post agitator in a top-load washer that rotates clothes during a washing cycle.

The goal of the washing machine exercise: Developing rotational strength that can be explosive yet create proper deceleration by using eccentric and concentric movements.

Boxing would be the most natural application for learning the washing machine, but it can also be helpful if you pursue martial arts, sports that involve throwing a ball and even kayaking.

Three important tips to keep in mind while watching my video to help you decide how to approach this movement in your exercise routine and use it properly:

  • You may watch this exercise and go to town on it in with a plan to do some heavy work on your abdominals. Don’t do it! You could be overtraining, especially if you have outer unit dominance.
  • Pay attention to your form, especially in relation to spinal mobility and posture.
  • Starting out, perform this exercise with no weight and notice how far you can turn, again with good form.

Love and chi,