Medicine Ball Full Twist
A beginner plyometrics exercise for the abs, done with a medicine ball.
- Main muscles
- Abs
- Also works
- Shoulders
- Equipment
- Medicine ball
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Medicine Ball Full Twist
- For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.
- Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner.
- For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.
- Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.
Sets and reps
| Conditioning | 3–5 rounds of 20–40 seconds, rest as long as the work |
|---|---|
| Power | 3–5 sets of 3–5 fast reps, full rest |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Medicine Ball Full Twist
Supine One-Arm Overhead ThrowMedicine ball · Beginner
Supine Two-Arm Overhead ThrowMedicine ball · Beginner
Sledgehammer SwingsOther equipment · Beginner
Questions
What muscles does the Medicine Ball Full Twist work?
Mainly the abs, with the shoulders helping.
Is the Medicine Ball Full Twist good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Medicine Ball Full Twist?
Good alternatives that train the abs: Supine One-Arm Overhead Throw, Supine Two-Arm Overhead Throw or Sledgehammer Swings.
How many sets and reps of the Medicine Ball Full Twist should I do?
Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.
Exercise steps and photos: free-exercise-db (public domain).