Medicine Ball Full Twist
Trains the Abs and Obliques.
- Equipment
- A medicine ball
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Stand with your feet about shoulder-width apart, holding a medicine ball at chest height.
- Brace your stomach and set your chest up.
- Rotate the trunk to take the ball as far to one side as it comfortably goes.
- Let the back foot pivot so the knee follows rather than the hip twisting against a planted foot.
- Rotate back through the middle and turn to the other side.
- Keep the arms in a fixed position — the ball travels because the trunk turned.
Common mistakes
- Keeping both feet planted through a full turn. Letting the back foot pivot is what lets the hip follow the trunk; a planted foot puts the whole rotation into the knee and the lower back.
- Swinging the ball with the arms while the trunk stays still. The shoulders and ribs turn together.
- Going heavy. Loaded trunk rotation through an extended lever is demanding to control, and speed and weight together are how it stops being controlled.
- Rotating past what the shoulders and hips comfortably allow. The end of the turn is where the position holds, not where momentum carries it.